BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 6
A2) 3-Point Dumbbell Row:
3 x 6
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 6 of 8
AMRAP 12 Minutes:
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups
Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for Dubs and Chest-to-Bar Pull Ups or Jumping Bar Muscle-Ups as needed.
Post round, reps, and Rx to comments.
At CFSBK, we put a strong emphasis on getting the basics right. We have new batch of videos coming out over the next few weeks, and this first one focuses on the humble Push-Up. Whether you’re a novice or a grizzled veteran, we could all benefit from a little refresher on this core movement. Watch, enjoy, and put it into effect the next time you do Push-Ups!
TODAY AT NOON: FREE NEXT LEVEL WEIGHTLIFTING CLUB CLASS
Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
There’s no need to register beforehand for today or Friday’s free classes. Just show up and get your Oly on!
About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
News and Notes
- We’ll be showing today’s World Cup semi-final match between Croatia and England today at 2pm on our big screen at 597. Bring food, beverages, and friends!
- Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.