CrossFit South Brooklyn

Established 2007

Dumbbell / Kettlebell Complex | WOD 12.3.18

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Dumbbell / Kettlebell Complex

12-16 Dumbbell Bench Press
16-24 Double Kettlebell Rack Walking Lunges

Work up to a challenging load on each. Rest as needed between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Muscle-Ups

Perform 10 Russian Kettlebell Swings at 32/24kg after each round.

Fitness
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Strict Pull-Ups / Ring Rows + Ring Dips/Push-Ups

Perform 10 heavy Russian Kettlebell Swings after each round.

Post rounds, reps, and Rx to comments.


Do we need this sweet cable machine? No, but it does have many great applications and is just one more tool in our ever-expanding fitness arsenal. Only the best for our members! 

Upcoming Training Cycle Template

Training Cycle Dates: M 12/3/18 – Su 1/27/19

Goals: To build upon the unilateral strength work from the previous cycle, with an eye toward proficiency and stamina in these movements as they appear in the CrossFit Open. To develop the ability to express near maximal strength and execute higher skill gymnastics movements in a fatigued state, as they generally appear in the Open.

Monday

Dumbbell / Kettlebell Biased Strength / Stamina / Balance Training

Varied complexes and supersets with a focus on unilateral loading and bodyweight training.

Wednesday

Deadlifts, Back Squats, and Front Squats in EMOMs and Metcons

Thursday

Snatches in EMOMs and Metcons

Saturday

Monster Metcon

Partner, team, and/or longer duration workouts

Sunday

Clean and Jerks in EMOMs and Metcons. 

What are your goals for this 8-week training cycle? Tell us in the comments, and don’t forget to write them on the board by the bathrooms in 597! 

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Yesterday’s Results Board: Snatch | Box Jump Overs, Toes-to-Bars, Kettlebell Swings
Butter Coffee? No, I’m on Cheese Coffee Now NY Mag
Strong Communities: How CrossFit Is Creating Connections in an Era of Isolation Frederick News-Post

Comments

  1. As someone who’s received a great many dubious glances since I started drinking butter coffee (just butter, no MCT… it’s great!) a few years ago, I am giving cheese coffee a squinty stare.

      • Ive tried that butter Coffee three times and three times I’ve poured the cup in the drain and returned to buy a normal cup of coffee after a couple sips.

        I dont get it, its like oily and gross. The idea of Cheese in coffee is just a bit too much for me to swallow

        … pun intended

        • At least you tried it, David! More than once, which is impressive.

          I’ve found the key is to blend it up. I use an immersion blender so there’s minimal cleanup and it makes a nice froth on top, like a fancy espresso drink. The distribution turns the coffee itself a dark tan.

          Just popping the butter in there and letting it melt leaves a lot to be desired… you just end up drinking a lot of hot butter followed by coffee. I would agree that’s kinda… gross.

  3. 7 AM. I think the Monday template should be called “the wolf of cardio in the sheep’s clothing of strength work.” 😛

    Worked up to 35×12 for two sets of the bench, and did 16kg KBs the whole way through on the lunges. SO HARD.

    WOD: finished the round of 7, plus 1 chinup/pushup combo doing strict chins and pushups to DBs. I did not expect chinups to suck this much, but following bench press/front rack holding and mixed up with KB swings, I guess I shouldn’t be surprised.

    I wasn’t intending to take a rest day yesterday but I’m not sorry I did.

  4. 8am with Lauren Snitsky 🙂 doing BULGING SHOULDERS DAY
    Bench Press 45×12 50×12 60×12 60×8 (left arm was like “nope”)
    DDBFRWL Blue x 16 then Yellow x 16 x 3 (these were the worst, I was so out of breath)
    Metcon 6rds + 5 reps with strict pull-ups, push-ups and a 32kg KB swing. Nice combination of strict strength work and some sweating from the swings.

    Was today the beginning of a new training cycle? Transition week? Unclear, but it was a good way to start the week.

  5. Just want to congratulate those of you who competed at Crow Hill yesterday! There was a great show of strength and great strength of character on display! Proud to know you all and proud to be from where you be from.

  6. DB Bench: 27.5x16x3
    KB Lunge: 12kgx24x3

    WOD: 5 +6
    Didn’t even attempt strict PUs because I have not been working on them so used a blue band. Dips were strict with room for improvement.

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