Snatch Balance / Overhead Squat
Performance
Snatch Balance:
5-3-1-1-1
Build to a heavy single.
Fitness
Tempo Overhead Squat (3211):
2-2-2-2-2
Build to a heavy double.
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Exposure 6 of 8
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5 Rounds or 20 Minutes:
3-5e Turkish Get-Ups
5-8 Strict Pull-Ups
300m Row
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TODAY: World Cup Final at CFSBK
We’ll be showing today’s World Cup final between France and Croatia on our big, huge screen at 597. The match starts at 11am. Bring food, drinks, and friends. All are welcomed!
News and Notes
- Today’s 11am CrossFit Kids class is cancelled.
- Next Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, and hang out with your gym buds. What better way to spend a Saturday?
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Yesterday’s Results Board: Partner WOD
The Odd History of the Adirondacks JSTOR Daily
The Benefits of Sun Exposure OPEX
AG
A. 2x
150m row
100ft OH carry, AHAP
10-15 sec ring support
B. Kipping Ring Muscle up practice
C. 10 min @ MAP 7/40 min pace
1-3 ring muscle ups
10 box jump step down, 24/20
20 double unders
Feeling super strong today!
Squat 200x3x3. I knew the number 200 was going to show up on the whiteboard for me soon, but I thought it wasn’t going to be until later this week. Once I did the first set smoothly, I wasn’t intimidated by it any more. Felt great!
Press 80x4x4. Failed the 5th rep in each of my first two sets, didn’t try for a 5th in set 3. This is historically where I stop being able to do 3×5 for a press so we’ll see what I get assigned later in the week.
Chinups: 9 (!!!), 7, 5. I’ve never done 9 in a row before, not even when I weighed 10# less! Really pleased with that number.
Yay gainz!
Thank you CFSBK for showing the World Cup final today! What a great event at the gym
Drop in again at the strip CrossFit in Vegas.
It was “gymnastic skill work day” which was focused on pistols.
I agree, Stella. It’s just mind-blowing… no other gyms get it right, unlike ours.
We worked on pistols but the explanation was soooo mediocre! She gave a lot of the ways Ro gives to work on pistols, but didnt break it down into steps.
As a teacher, I think coaches are sometimes afraid of making things “too easy” for members… however, everybody can benefit from going over the basics, as long as they are able to disperse and work at their own level.
Anyway. Workout was
10-20-30-40-50 kettlebell swings
Then
10 alt pistols
10 burpees box jumps each round
All KBs unbroken, 14:02
One other girl beat me (pistols were hard).. but the guys who were goin HAM on the first two rounds of burpee Bjs finished at like.. 19 or 20. Ha! #aerobiccapacity #slowandsteady #80-90-% Thanks, Ro! Fun and challenging workout!