Every Minute on the Minute for 12 Reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch
Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make a few reps at/above 80%.
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Exposure 3 of 8
5 Rounds or 15 Minutes:
3-6 Chest-to-Bar Pull-Ups
3-6 Paused Dips
15 Hollow Rocks
For the Pull-Ups, use rings if you can do them unassisted, and use a false grip if you can hold it. Scale to challenging Ring Rows as needed. Do Ring Dips if you have them unassisted, or scale to Matador Dips or Push-Ups.
Benchmark this classic workout or scale volume to 15-20 reps as needed. There is a 15 minute cap today.
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Jess P. recently completed his CrossFit Level 1 Certificate Course, and one of the seminar staff was long-time friend of CFSBK Adrian Bozman. Congrats, Jess!
CFSBK Kids Club Night: Saturday, August 12th from 6pm- 9pm
Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.
Saturday, August 12th from 6 to 9 PM
Kids ages 3-12. Parents can hang out if they want or go out on the town!
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.
We’ll need at least 5 kids to run the event. Kids Club Night is capped at 15 children, so RSVP soon!
Questions? Contact Coach David at David [at] crossfitsouthbrooklyn.com.
Yesterday’s Whiteboard: Back Squat / Front Squat | Run, Pull-Ups
Leg Drive: Elevation & Direction for the Snatch & Clean Catalyst Athletics
Watch a Wolf Pup Vet Visit Scientific American