CrossFit South Brooklyn

Established 2007

WOD 9.1.18

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Partner WOD

Partner WOD

AMRAP 24 Minutes:
60 Calorie Row (or 40 Cal Bike)
60 Wall Balls 20/10, 14/9
60 Hang Power Cleans 135/95
60 Burpees
60 Dumbbell Power Snatches, Alternating 50/35

With one partner working at a time and sharing the reps as desired, move through the workout chipper style. Aim to keep a steady pace throughout. If/when you complete the Dumbbell Power Snatches, return to the Row.

Post rounds, reps, Rx, and partner to comments.

Here’s our Olympic lifting coach Frank Murray Snatching 308 lb. Want to take a free class with Frank? Of course you do. Read on!

Free Next Level Weightlifting Club Classes!

Want to get better at Olympic lifting? We recently added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this coming 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 this Wednesday 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.

Labor Day Schedule

We’ll be running on a modified schedule this Monday for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect:

9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
9am to 1pm: Open Gym-Only Membership hours
Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells, Starting Strength, Next Level Weightlifting Club, and all evening classes.

Comments

  1. 9am with JB & Whit!

    Partner WOD: 1+165 with Jess

    Just tried to keep up with Lady Fox. Really fell apart going into the second round, couldn’t manage heart rate/breathing. HPCs a touch heavy, couldn’t cycle. All split even until the last sets of HPC, Jess did sets of 10. Rows and wall balls in 15, HPC and burpees in 5s, dbs in 10.

    Really appreciated the push & patience from Jess. Felt like I was chasing a runaway train from the start – so inspiring!

    Also quick shoutout to Whit for some stellar cues the past two days – between the snatches, HSPU, and HPCs she called out where I needed less hips & more legs & vice versa so perfectly!

    Our coaches are the best.

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