Every 2 Minutes for 20 Minutes (10 sets):
Snatch Pull + Low (1″) Hang Snatch Pull + Low (1″) Hang Snatch
Pause for a 2 count 1″ from the floor at the Low Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The amount of time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build only to a point that feels heavy but allows for perfect execution.
Post loads to comments.
Exposure 5 of 8
AMRAP 12 Minutes:
12 Burpee-Box Jumps 24/20″
Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post rounds, reps, and Rx to comments.
This Sunday: The Subway Series Stops at CFSBK
The 2018 Subway Series starts right here at CFSBK this Sunday, September 9th at 12pm. We’re super proud and very excited to host this awesome event! Here’s some important stuff you need to know:
- You can find the workout descriptions and standards here. We also made video walkthroughs for each workout: “Synchro AMRAP,” “Double Trouble Chipper,” and “Heavy 10.”
- We’re still on the hunt for volunteers to help out with set up/break down, judging, and scorekeeping. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] CrossFitSouthBrooklyn.com if you’re interested. We really need your help!
- We’re running on a modified schedule that day. You can find that schedule right here.
- Not competing or volunteering? That’s cool, too. Come out and cheer for your fellow CFSBKers as we defend our home turf!
Tomorrow: Free Next Level Weightlifting Club Class
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 week those afternoon classes are free! There’s no need to register beforehand. Just show up tomorrow and get your Oly on!