Press / Sumo Deadlift Superset*
Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.
A2) Sumo Deadlift:
Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.
Post loads to comments.
Exposure 5 of 8
5 Rounds for Time:
40 Russian Kettlebell Swings 24/16kg
15 Hand-Release Push-Ups
10 Strict Pull-Ups
Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.
Post time and Rx to comments.
Fight Gone Bad Fundraising Update
Comrades! We’re at $2,159—which is 9% of our fundraising goal for Brooklyn Community Foundation. Team Ziggy WODdust and the Squatters from Mars (nice) is in the lead with Team Goes to 11 (also nice) not far behind. We’re off to a great start!
Now’s a good time to start e-mailing your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!
Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],
As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).
What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages.
So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]!
I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.
Sincerely/With love/Gratefully/Be well/Shalom,
AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.
Yesterday’s Results Board: Snatch | Hang Snatch, Burpees, Toes-to-Bars
The Meaning of “South Brooklyn” NY Times
Good vs. Bad Trainers Starting Strength