Partner Metcon
AMRAP 10 Minutes:
10 Wall Balls 20/10, 14/9, 10/8
10 Hang Power Cleans 95/65/35
Partners alternate rounds.
Rest 5 minutes, then…
AMRAP 10 Minutes:
10 Dumbbell Alternating Snatches 50/35/20
10 Box Jumps 24/20/16
Partners alternate rounds.
Rest 5 minutes, then…
AMRAP 10 Minutes:
Calories Rowed
Partners switch as desired.
Post rounds, reps, Rx, and partner to comments.
Leah D. setting up for a Squat in what would turn out to be a STATE RECORD BREAKING performance at the USA Powerlifting Murder of Crows Open last weekend. In case you missed it, check out our highlight reel from the day!
Monday, December 17th: “My Body, My Jokes” with Maria H. and Jenna J.
On Monday, December 17th at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly benefit stand-up comedy show on the bodily experience. This month’s theme: abortions! Come share some laughs and learn facts with them at Caveat on the Lower East Side.
Featuring:
Shalewa Sharpe (2 Dope Queens)
Elise Valderrama (Mr. Robot)
Solange Azor (Lady Parts Justice)
Carolyn Busa (Boston Comedy Festival)
Clare O’Kane (Edinburgh Fringe Festival)
Go HERE for tickets!
_____________________
Yesterday’s Results Board: Rest Day
How Injured Eeyore Became Unstoppable CrossFit Journal
A New Connection between the Gut and the Brain Scientific American
Great photo!
Strong Fit was super fun today. And by “fun” I mean “ass-kicking.” Them banded marches! I am SPENT.
11am class with my Bro
Rx’d – 12+7, 10+4, 186
Good times.
Partnered with Sarah M.
WOD 1: 13+12 Rx’d
No repped myself on a few wall balls. Focused on not squatting all the way to the floor which definitely helped because I did not feel as fatigued as usual. Surprisingly slow on the HPC after a few rounds- felt awkward to cycle and shoulders fatigued halfway through.
WOD 2: 11+8 Rx’d
First round of snatches was awkward, then improved. Overall not too speedy on these bc I transition on the floor and focused on my setup so I wasn’t pulling with my back. I didn’t get feedback that my form was bad so assuming it was fine. Box jumps harder than expected. Ate it on one of them.
WOD 3: 168 reps
Sarah and I each rowed for one minute and gave each other a warning 10s before the transition each round. I probably did 1-2 pulls after the warning and Sarah did 3-4. I pushed the pace the first 20s, then slowed down for 20s and then pushed the pace for the remaining time each round which worked for me.
Sarah crushed every movement today!