Touch-and-Go Power Snatch
Every Other Minute on the Minunte x 14 (8 sets):
At Minutes 0 and 2: 7 TNG Power Snatches
At Minutes 4 and 6: 5 TNG Power Snatches
At Minutes 8 and 10: 3 TNG Power Snatches
At Minutes 12 and 14: 7 TNG Power Snatches
Each set should be heavy for the rep range. These should be true Touch-and-Go Power Snatches without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.
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Exposure 4 of 8
The Thrusters should be heavy for you. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.
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From our Instagram account: “Coach Arturo recently placed 17th worldwide in the CrossFit Liftoff. Here is his 224lb Snatch and 308lb Clean and Jerk!” More amazing CFSBK results: Sarah C. and Coach Jess Fox placed 7th and 19th respectively in the North East Region. Pierre D. placed 23rd world wide and 2nd in the region in his age group, and Coach Chris Fox came in 6th overall in the region and 6th worldwide in his weight class. Congrats to all who competed!
THIS SUNDAY: THE LOOK FEEL PERFORM BETTER CHALLENGE INFO SESSION AND Q&A
Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A on Sunday, December 17th at 12pm (right after Active Recovery) in the Annex. Coach Fox will further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Monday 1/1/18 through Saturday 3/24/18. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!
News and Notes
- Just a heads up that CrossFit HQ is flying Coach David out to California this week to be a guest on the CrossFit Podcast to talk about running a successful CrossFit affiliate for over a decade! They’ll record the show on the 18th or 19th and shoot a mock class at CFHQ. Coach DO is very excited and humbled for this opportunity and can’t wait to continue to share the gospel of CFSBK with the rest of the world!
- Because of Coach David’s trip, this Saturday’s 11am Active Recovery class is cancelled.
- Missing something? Treasures from our latest lost and found clean out can be seen here. Please claim your stuff at the front desk before we donate it to CHIPs in a couple of weeks!
Yesterday’s Results Board: Back Squat | Row, Pull-Ups, Box Jumps
Breaking the Bar from the Floor Catalyst Athletics
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