Snatch
Performance and Fitness
Hang Power Snatch:
3-3-3-3-3
Warm up and work up to a challenging set of 3 Hang Power Snatches.
Post loads to comments.
Exposure 2 of 8
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For Time:
400m Run
Then…
30 Wall-Balls 20/10, 14/9
60 Double Unders
20 Wall-Balls 20/10, 14/9
40 Double Unders
10 Wall-Balls 20/10, 14/9
20 Double Unders
Then…
400m Run
Aim to go unbroken on the Wall Balls. Sub 3x Singles as needed for Dubs.
Post time and Rx to comments.
Phil S. pulls under a Snatch at last year’s Subway Series event at CFSBK
Register Now for the 2018 Subway Series
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK! Here’s the whole schedule:
Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry
This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun series. You can register here, but hurry: early bird pricing only lasts through August 26th!
Want to Work at the Front Desk?
CFSBK is looking for new talent to staff our front desk on Monday mornings from 5:45am to 9:30am with the availability to cover weekend shifts! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties.
Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, Front Desk staff will also receive 50% off membership for one shift per week or a comped membership for two shifts or more per week. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing this month and hiring a new staff member for immediate training. Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include “Front Desk” in the subject line.
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Yesterday’s Results Board: Back Squat | Farmer Carry, Wall Walks
Dip Therapy CrossFit Journal (video)
Working Towards Powerful, Mobile Glutes Breaking Muscle
7am with Jess and Katie
Hang power snatch: 63, 73, 78, 78, 83, 83, 78, 78
Hard! I dislike powers and would much rather go full depth. A little slow getting under, and soft right elbow on the last reps on the sets at 83. Thinking back, it was probably too much lay back. Video woulda been helpful!
Snatches are so weird. There’s only a 20# difference for me between a true warm-up weight (63) and an oh-shit this is def heavy weight (83).
WOD: 10:31, scaled DUs to 30-30-20. Wallballs unbroken. Started too conservative on the DUs, should have gone 40-30-20. Managed sets of 10s here and there. Suckin windddd.
Strength! Didn’t feel 100% today, but then again, I guess it’s supposed to be heavy at this point. Excited to test next Sunday!
LBBS: 175x5x3. A few reps in there weren’t quite full depth, so Jeremy says this is it for my linear progression (for now, anyway).
Press, a.k.a. my nemesis: 70×3, 65x3x2. 3s are SO much better than 5s.
Deficit deadlift: 205×5
Awesome work this morning Kirby!
You too, clearly. I came in for SC tonight and saw that you had pressed better than my 1RM for 3×3 today. JELLY
All signed up for SBK SUBWAY SERIES with Sarah C!!! considering doing one more to get into the competitive spirit before WZA qualifier. we’ll see!
KVWCare: max effort upright row. 7×85#
A)Snatch Complex
SDL + HS + OHS
every 4 min for 6 sets
add weight each set
115/120/125/130/135/140
Weight went up fine. Couldn’t figure out how to use lats today my bar path was absurd. But happy 140 wasnt that bad!
B)Multi Grip Bench Press
@3011 6-8 reps, 3 sets, rest 1-2 min
3×8 @ 100#, goin up!
C)Chest to Ring Pull-Up
@2011 4-6 reps, 3 sets, rest 2 min
add weight
3×6 @ 17.5#
Really starting to learn the concept of building tension to squeeze out final reps. I wish someone was there to witness how slow that last pullup was.
D)
5 RFT
25 cal AB
14 alt reverse lunges
20 plank toe taps
Completed in 20:53
4:07/4:15/4:08/4:09/4:14
HR avg: 159
max 170
I felt fine doing it, felt conversationalish, it just seemed higher today. I was pretty overheated all day
Strength cycle, the end is in sight and I’m both excited for the title and sad to be ending the cycle. I realize I could keep going and join morning strength in September…boy, is it tempting.
Pause squats: 175x4x4. Fine.
Press: 85×3, 80x3x2. So much friendly jealousy of Sacha because I saw the morning class’s numbers on the board when I came in!
Barbell rows: 95x9x3. I’m making progress w/these, since I tried 95 a few weeks ago and could manage only 8s.
the TOTAL, not the title. That wasn’t even autocorrect’s fault. Jeez, my subconscious is overconfident!