Snatch Complex
Performance
Every Minute on the Minute x 5:
6 Touch-and-Go Power Snatches
Rest 2 minutes, then…
Every Minute on the Minute x 5:
4 Touch-and-Go Power Snatches
Rest 2 minutes, then…
Every Minute on the Minute x 5:
2 Touch-and-Go Power Snatches
Choose a heavy load and work across on the 6s and 4s. If you can build on the doubles, then do so.
Fitness
Every Minute on the Minute x 5:
3 Snatch Deadlifts + 3 Hang Power Snatches
Rest 2 minutes, then…
Every Minute on the Minute x 5:
3 Snatch Deadlifts + 2 Hang Power Snatches
Rest 2 minutes, then…
Every Minute on the Minute x 5:
3 Snatch Deadlifts + 1 Hang Power Snatches
Warm up to a heavy load and work across on the first two EMOMs, aiming to build to a heavy complex on the final EMOM.
Post loads to comments.
Exposure 3 of 8
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5 Rounds for Quality:
1 min Row at 16 strokes per minute (moderate pressure pulls)
20s L-Sit (accumulate)
20 Band Pull Aparts
Post work to comments.
Brazilian Jiu Jitsu at CFSBK: Register Now!
Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
These are both 4 week courses with 1 class per week.
Days & Times
Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (November 11th – December 2nd): Sundays, 3:00pm – 4:30pm
Pricing
$100 (1 class per week)
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
TODAY: Starting Strength Total at CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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2019 CrossFit Games Schedule BarBend
What Is Cricket Powder and Why? NY Mag
AG
A. NFT:
8 plyo push ups
15 sec SA SL ring row hold
10 elevated box step downs
30 sec jump rope
2 min row/bike/run – increasing pace – get sweaty!
x 3 sets
B.
Ring Dip/Pistol Squat practice
C.
Every 8 min – 80-85% Aer
6 ring dips
12 alt pistols
16 burpees
25 double unders
30 cal – row or bike
X 3 sets
AG with Whit and noon class with Lauren and Ro.
L-sits are hard! Wowzers. I usually cringe when I see snatched but was thrilled it didn’t involve squatting (lack of mobility makes it a real challenge. The snatch deadlifts felt super easy, but the weight felt right for the overhead. 43/47/53. Trying works!