Snatch Complex
Performance
Every 4 Minutes for 16 Minutes (5 reps):
Snatch Deadlift + 3 Hang Snatch Pulls + Hang Snatch + Overhead Squat
Warm up and aim to use between 70-80% for the complex.
Fitness
Every 2 Minutes x 18 Minutes (10 reps):
Snatch Deadlift + Hang Power Snatch + Overhead Squat
Warm up and aim to use between 70-80% for the complex.
Post loads to comments.
Exposure 4 of 8
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3 Rounds for Time:
40 Squats
400m Row
400m Run
Post time and Rx to comments.
Another satisfied Coach Ro customer on CFSBK’s Accomplishments board. Want to get that first Pull-Up or Bar Muscle-Up? The next cycle of AG Strength starts Tuesday!
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Tuesday, November 6th. Better sign up!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Schedule
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
Today: CRASH-Bs Kick-Off Meeting
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Coach Nick, an Olympic rower who competed in Sydney in 2000, will prepare participants in the months leading up to race day, which is February 17th in Boston. Come to Coach Nick’s kick-off meeting today at 2:15, in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- The events at CRASH-Bs are individual
- You don’t have to be an SBK member to participate—so tell your non-SBK friends! (If you have any!)
- The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
- Participants will do the workouts on their own
- Nick will provide programming and support—including video analysis of your technique—throughout the program
- Anyone can join—there is no minimum performance requirement
At the kick-off meeting at 2:15PM today, Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
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Yesterday’s Results Board: Monster Mash Metcon
Who Says Allie Kieffer Isn’t Thin Enough to Run Marathons? NY Times
Why a World-Renowned Sports Recommends CrossFit for High School Athletes Stack
AG
A.
3 rounds – NFT
5 strict leg raises
10 plank marches
10 plank toe taps
10 plank walk ups
2 min row/bike – increasing pace
B. Kipping toes to bar Practice
C. sustained pace – 80-85% aer
15 TTB
rest 15 sec
25 DB thrusters – 50/35#
rest 15 sec
400m run
rest walk 3 min
x3-4 rounds
Who from the gym is running the marathon today?
not me.
I didn’t know of any CFSBKer doing it. Alas!
Snatches:
63-63-68-73F-73-73
Failed the first attempt at 73 because my weight was in my toes. Corrected it on the last two sets.
WOD: 17:15 Rx
Did it at a sustainable pace.