Every 2 Minutes for 16 Minutes (8 sets):
3 Position Hang Clean (Hip + Knee + Low [1″] Hang Clean)
Pause for a 2 count at each Hang position before the Clean. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging onto the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.
Post loads to comments.
Exposure 6 of 8
AMRAP 20 Minutes:
20/15 Calorie Row
20 Box Jumps 24/20″
20 Alternating Dumbbell Snatches 50/35
Aim to keep moving on this at a. moderate pace, never nearing redline. The Box Jumps should all be step downs, and the Dumbbell Snatches should be smooth and steady. When finished, you should feel like you could keep going for another 20 minutes.
Post rounds, reps, and Rx to comments.
Today’s 12pm Pilates class is cancelled, but Karina was kind enough to give us this 20-minute mat workout you can do on your own. Enjoy!
Next Sunday: The Subway Series at CrossFit Viruosity
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 4 events wins the Subway Series Trophy and bragging rights for a whole year.
This year the 2nd event takes place at CrossFit Virtuosity on September 23rd. The Subway Series uses 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.
Go here to register!
News and Notes
- Tomorrow night’s 7pm Next Level Weightlifting class is cancelled. Coach Frank is competing at the USA Weightlifting American Open Series 3 today. He’ll be lifting on the Blue platform at 1:25pm, and you can watch him on the live stream. Kick some ass, Frank!
- There’s less than a week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!
Yesterday’s Results Board: Team Sprint/Bench
New Elimination Style Format Coming to 2019 CrossFit Games BarBend
Controlling Fibromyalgia Through CrossFit CrossFit Journal (video)