BENCH PRESS / SPLIT SQUAT SUPERSET*
A1) Tempo (31×1) Bench Press:
3 x 10
Heavier than last week.
A2) Tempo (31×1) Split Squat:
3 x 10e
Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.
*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 4 of 8
AMRAP 10 Minutes:
10 Box Jumps
12 American Kettlebell Swings
Use a scale/height/load that allows you to move through the rounds mostly fast and unbroken. Bias jumping to a lower box over stepping up to a higher one.
Post rounds, reps, and Rx to comments
Front Desker Ariel C. got her first Chin-Up on Saturday at the last session of Coach Ro’s AG Strength class. That’s big! Congrats to Ariel and everyone else who finished AG Strength this weekend
This Friday: Barbecue, Beer, and BONDing!
A message from Lynsey R.:
It turns out that there are quite a few CFSBKers living at 365 Bond Street, so we’d like to invite you to join us on our roof top for a little shindig this Friday, July 28th at 8pm. We have reserved a couple of grills, so please BYOB and food and join us for some fun and frolics!
In order to keep on top of numbers, and in case I need to send out some info, please RSVP to firstname.lastname@example.org. And if you also live there, let me know. The numbers keep piling up!
Questions? Ask Lynsey!
Notes on the New Site
We hope you’re enjoying the new CrossFitSouthBrooklyn.com! Everything from the old site is still here, perhaps just in a different place, so be sure to poke around and reorient yourself. We have made some changes to the blog itself, so here are answers to a few questions you might have:
How do I get a pic to show up next to my name?
We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. Gravatar makes it really easy to set up an avatar for this and other WordPress sites!
Don’t fret. Update your bookmark to https://crossfitsouthbrooklyn.com/blog/!
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Open Letter to Regionals Athletes CrossFit Invictus