Mid-Hang Power Clean
Work up to a heavy single for the day.
Post loads to comments.
AMRAP 9 Minutes:
3 Mid-Hang Power Cleans 165/115
6 Front Squats 165/115
9 Chest-to-Bar Pull-Ups
The barbell should be challenging. Use a load that you can do an unbroken round when fresh. Scale the Chest-to-Bar Pull-Ups to Chin Over or Jumping Chest-to-Bar as needed.
Post rounds, reps, and Rx to comments.
Better Know a Member: Kris Lee
Over the last few weeks, your trusty CFSBK blog has been bringing you Better Know a Member profiles from across our community of kind, interesting, wonderful members. Last week we heard from the WWTD woman herself, Mama Buckley. This week, let’s learn more about the man pictured above…
Name (and any nicknames):
Kristofer “Kris” Lee
Where were you born and where did you grow up?
Born and raised in the Bronx, NY.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I have been CrossFitting since May 2014. I had finished graduating from basic combat training with the Army, and I wasn’t pleased with my overall physical conditioning. I could run and lift my body weight for the most part, but I lacked the strength I once had when I used to lift in college. I wanted to be more well-rounded. I Googled “CrossFit gyms in Brooklyn,” and CSFBK came up on top of the list.
100 Burpee Box Jumps.
FOR THE LOVE OF GOD, I DO NOT WANT TO SEE THIS PROGRAMMED.
30 Deadlifts at 225lbs
20 Front Squats at 185 lbs
15 Push Jerks at 155 lbs
10 Hang Cleans at 155 lbs
Run 1 mile
What are you up to when you’re not at 597 Degraw Street?
I’m currently getting ready to mobilize for a year long deployment in the middle east for the next 10 months. The opportunity just sprung up, and I volunteered to go. I also invest my money in the stock market and trade derivatives as well.
Favorite and least favorite lifts:
Favorite lift is the Clean and Jerk. What is there not to like about a lift that comprises the Deadlift, Squat, and Press in a dynamic movement?
Least favorite lift is the Bench Press. I suck at it. ¯\_(ツ)_/¯
Any advice for new CFSBKers?
Those who just started may feel discouraged, sore, and unmotivated after realizing the degree of proficiency that some of the movements may require. Understand that it is a growing process, and showing up is more than half the battle. Now you just have to do it and try your best. I emphasize the word “bes”t because mediocrity should never be celebrated. I challenge everyone to be better than the person they were yesterday. The lifts will get heavy and WODs downright miserable, but you aren’t going to die. The only easy day was yesterday so get busy living, or get busy dying.
Yesterday’s Results Board: Muscle-Up Work | Deadlifts, Muscle-Ups
Olympic Dynasties: Why Certain Countries Will Dominate the Same Events They Always Do CS Monitor
Finding Intensity in CrossFit Again Breaking Muscle