Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing. Use spotters on all work sets.
3 x 5
Warm up and perform 3 sets of 5 reps at the same load. Each set should be challenging but doable.
Post loads to comments.
Exposure 3 of 8
Every minute on the minute x 12 (4ea):
1) 16/12 Calorie Row
2) 10 Dumbbell Thrusters
3) 10 Chest-to-Bar Pull-Ups
Go medium hard on the rows and aim for unbroken on the Thrusters and Chest-to-Bar Pull-Ups. Rx the dumbbells at 45% of your bodyweight (between the 2 dumbbells). Scale Chest-to-Bar to Regular Pull-Ups or Jumping Pull-Ups as needed.
Post work to comments.
Steph M. just casually doing some Dumbbell Snatches during 17.1 | Photo by Thomas H.
CrossFit Open Updates
Friday Night Lights: The Gauntlet
This Friday evening, we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning.
Please designate one male and one female competitor to represent your team at The Gauntlet. Email cfsbk.intramural.league [at] gmail.com by FRIDAY, MARCH 10th at 12pm with your selected competitor’s names and prefered heat time (7pm or 7:30pm).
Also, we need judges! If you are interested in volunteering to judge one of our FNL heats, please email cfsbk.intramural.league [at] gmail.com and indicate which heat 7:00pm, 7:30pm (or both) that you are available to judge.
Spectators are also encouraged to stop by CFSBK on Friday evening to support your teammates and cheers their success (BYOB)!
Here are our top 5 men and women overall. We have ties for first in both the men’s and women’s categories!
Men – Rank / Name / Total Points
1) Phil Serzo – 3
1) Coach Brett – 3
3) Coach McDowell – 12
4) Bob Semmens – 18
5) Dylan Ketchum – 21
Women – Rank / Name / Total Points
1) Steph Mulder – 14
1) Coach KHarpz – 14
3) Coach Whitney – 17
4) Coach JB – 25
5) Katie Egan – 29
Click here to see the entire affiliate leaderboard.
Yesterday’s Whiteboard: Rest Day
The Art of Being Scared Training Think Tank
Karen Skalvoll Sets Deadlift World Record Despite Terminal Illness BarBend