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.
Post loads to comments.
Exposure 4 of 8
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For Time:
9-6-3
Bar Muscle-Ups
Thrusters 155/105
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.
Post time and Rx to comments.
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!
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Yesterday’s Results Board: Back Squat | Row, Pull-Ups, Box Jumps
Breaking the Bar from the Floor Catalyst Athletics
How to Meditate If You Hate Sitting Still NY Mag
Wowwwww such impressive scores for our lifters!
I feel less annoyed that my dress rehearsal got moved to 11 AM on Saturday now that I know I won’t be missing the Church of AR.
DO is too good for us now :-p
Hey guys– the embedded Instagram video isn’t displaying properly (especially on mobile). I’m working on fixing it.
7am w/ Jess + Lauren
TNG power snatches: 60#x7x2, 65#x5x2, 70#x3x2, 62# (I think) x7x2. A little bit heavier than last week (except same weight for the 3s, but more volume). Felt really good today!! Surprise surprise; practicing works.
WOD: 5:04 doing jumping bar muscle-ups and thrusters at 72#. I did a slightly lower box for the JBMUs than usual (20″ I believe) and a heavier thruster than I’d normally do in a workout…wanted to push it a little since the volume wasn’t too scary. Really fun workout, and I feel like it taught me I CAN do thrusters at this weight, even if isn’t quite pleasant.
Ahem…I placed 6th in the northeast overall, and 6th worldwide in my weight class, thankyouverymuch 🙂
10am class
PSN
115-125
135-145
155-155
135-115
Finally made a triple with all three reps above parallel. The 7s were almost tougher though!
Metcon Rx (why does auto correct want to type “retcon”?)
6:45
BB was heavy and went 4/3/2, 4/2, 3
BMUs in 4/3/2, 3/3, 3
TNG PS:
83 x 7 x 2,
88 x 5 x 2,
93 x 3, 98 x 3,
88 x 7 x 2
Kind of incredible how big of a difference 10# can make.
WOD: 5:33
Rx weight, scaled BMUs to C2B pull-ups. Chest cold hit me hard this morning, so was happy for a heavier and slower moving workout. Or rather, I chose to make it slower moving. Thrusters 6-3/6/3. Would like to do this again when I’m able to breathe comfortably and try to push the pace.
Super impressive with the Liftoff performances…congrats to all
Watched that Ro video like 1000 times #StudMuffin
6am w/Jess & Snickers
PS 115×7, 125×5, 135×3, 115×7
Retcon – 5:03 Rx
BMUs 9, 4-2, 3
Thrusters 6-3, 4-2, 3
Bar felt very heavy
Ha!
Amazing stuff at the lift-off from CFSBK lifters- wow!
10 AM with Brett and Jess.
TNG Power Snatches:
2x7x68#
2x5x78#
3×88#
3×93#
2x7x73#
overall, these felt really good. starting to put the mental barpath into the physical.
Metcon in 5:01 with jumping CTB pullups and thrusters at 123#.
thrusters were a struggle.
10am with Jess and Brett
Power snatches
7: 85, 90
5: 95, 100
3: 105, 110
7: 90, 85
Hard! I was really shaky after this.
Focused on hip ext again. Happy I can put my mental energy there and still get under it well. Had to get low for 110 but it was solid.
So I can do 3 TNG POWER at 83% of my 1 RM snatch? I think I need to do some powers before snatching heavy sometime to gain my confidence.
WOD in 5:47 RX’d
Bmu: 3-3-3, 2-2-2, 3
Thrusters: all 3’s
Honestly, breathing was harder than the movement or weight, which I didn’t expect. Need to spend more training time in this state.
More straight arm pulling drills… Was chicken winging on at least half of my muscle ups today.
Had Report Card Night, so I had to take 7:30 group class. I don’t know how 7:30/8:30 folks do it–so burnt out!! Also was sad to not take AR; I’m so stressed and could have really used it!! (Holiday concert tomorrow, lol) 🙁 Anyway, if you haven’t tried Thursday night AR with Whit– it’s honestly the best end to the week…always helps me go into Friday refreshed and revitalized. Something to look forward to on Thursdays…
Snatches felt great! Got some good tips from Brett about planting my feet and it helped a ton! I will say, on the 7’s, I felt some very intense shaky, burning legs about :30 after I finished my snatches. It was like, delayed lactic acid or something! Made me feel like I did something right 😛
63x7x2
68 x 5x 2
70×3
73×3
63×7
65×7
WOD: 4:24 @83#, c2B (most touched– some didn’t, but I think it was technique preventing me from touching rather than lack of a strong pull)
Chose c2b because I’m still working on kipping them/stringing them together and I think that’s the skill I need to work on more, rather than a dip out of a jumping BMU.
Phew, good night.
Great job, DO!
Snatches:
7: 53
5: 63
3: 73
7: 63
Kept it light because I’m not good at power snatches and they bother my thumb. Focused on keeping the bar close, releasing my hook grip (not successful) and using my legs.
WOD: 3:47 @93# with C2B
C2B: 5-4, 1(no rep), 1-3–2, 3
Thrusters: in sets of 3
LOVED this WOD but I probably rested too long in between sets of thrusters. Wish I pushed myself more there.