Snatch Complex
Every 90 seconds for 10 rounds:
Snatch High Pull + Low-Hang (from 1″) Snatch High Pull + Low Hang (from 1″) Snatch + Overhead Squat
Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Perform the Low-Hang Snatch High Pull from 1″ off the floor, then return to 1″ off the floor for a Snatch. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember the arms perform their job after the legs have accelerated the bar upward. The goal is to not have to move your feet to adjust for the Overhead Squat.
Post loads to comments.
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For Time:
10-8-6-4-2
Deadlifts 315/225
Perform a 270m run after each set of deadlifts.
Post time and Rx to comments.
CFSBKers have raised over $1300 for K9s for Warriors so far. Let’s keep it going, gang!
8 Things You Need to Know About Murph Day 2017
1. Murph Day is TOMORROW! This is one of our biggest and best community events of the year, when we perform the classic CrossFit Hero WOD “Murph” followed by some grilling, side dishes, and beers. Because we’ll be running heats from 8am to 1pm, all other classes are cancelled. If you’ve been on the fence, there’s still time to get in on the fun. Sign up here!
2. CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.
3. What is “Murph”? How should you approach it? All of the answers are in a recent post, in which Coach Fox lays out some scaling options.
4. Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 donation to K9s for Warriors in lieu of class payment. So far we’ve raised $1340. Go HERE to support this terrific cause.
5. CFSBK will provide one keg, burgers, and sausges, but please feel free to BYOB and more delicious foods, especially side dishes! Leave a comment on the event page to let us know what you’re bringing!
6. Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat goes off.
7. We’re looking for some volunteers to (wo)man the grill, as well as some folks to help clean up at the end of the day. Please contact our Events Coordinator Danae M. at Danae [at] crossfitsouthbrooklyn.com to let her know you’re interested.
8. We’re also looking for someone with video experience to volunteer a few hours of their time on the day of the event to record short “thank you” clips from CFSBKers. Let your blog editor know at Josh [at] crossfitsouthbrooklyn.com if you have some skillz to offer.
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Yesterday’s Whiteboard: Back Squat / Front Squat | Thursters, Burpess Over the Bar
Lifting the Bar Off the Floor: Get It Right without Over-Complicating It Catalyst Athletics
The Secret Life of Secrets The New Yorker
AG
A.
Bar muscle up strict/kipping
B.
3-5 rounds @85% SH effort
8 Toes to bar
14 alternating DB muscle snatches, 35/50
12/10 cal AB
rest/walk/correctives 6-10 min
@CrosfitSouthBrooklyn, everyone and coaches especially
Thank you for the past four (or five, i've lost track) years of working out and classes, coaching encouragement. I am truly in awe of what a great business David (and the rest of the coaches and staff) has created – successful, fun, community, encouraging, healthful – all great and positive things. And I feel like I was lucky to stumble across the place.
Also thank you to the 10am group class for the shout out to my birthday, much appreciated.
Today I did a short circuit class w/ Fox, tough as always.
Then I did my own version of Jacinto Storm (modified to alleviate pain in my shoulder).
54 each: Row calories, squats, situps, double unders, wall balls, box jumps and a 75# deadlift. took about 28mins. Next year I'll add a mile run on either end.
Good luck to everyone doing Murph!!
Richard G.
Ttrying to be responsible and take it easy on my ankle today so I can do Murph as planned…bummed to miss this deadlift workout which looks fun! Question for the coaches…possible to row instead of run tomorrow? Running doesn't really hurt, but all my frantic Googling of "crossfit with ankle sprain" suggests it would best to avoid it for a few weeks (along with jumping/other high impact stuff). I don't want to make it worse, but I also don't want to take any more time off than I absolutely have to. >:(
Makeup post from yesterday…9AM with the Fox fam. Pretty easy tempo squats at 80 and 75. Then did the partner WOD with Kayleigh and Meg…an AWESOME team! Kayleigh was freaking FLYYYING through everything like a boss and inspiring me to go faster so I didn't slow her down. And Meg is truly the best hype (wo)man in the world…hope everyone gets the chance to work out with her sometime!
10 AM fun:
Worked to 88 on the snatch complex. Or maybe it was only 83? God, I'm getting old. The one day I didn't write everything down on a whiteboard because I figured I'd remember…of course I don't remember. :/
I wasn't sure I could do 225 safely for 30 reps but I let Fox persuade me I could do it and I'm glad I did. 11:20 Rx. This is a pretty heavy load for me to do so many reps but I was pleasantly surprised at how quickly my deadlifting ability regenerated between sets. It also helped to set up my bar with reds, greens, and 10s instead of two pairs of blues, so that I had the mental security of knowing I could easily strip off 20# from the bar if I had to.
8am Short Circuit with Chris
First time doing Short Circuit. More sweating than I anticipated! Glad I gave this a shot. The movements weren't difficult and I've rarely worked out like that. Nice change of pace. Looking forward to the next class I can attend.
9am with Jess and Chris
Worked up to 105 on the Complex. A couple of small things I need to work on still, but it went really well.
Deadlifts at 275 for the WOD. I had to break up the set of 10, 8, and 6. Finished 10:56.
11am AR with Chris
Definitely needed that after today.