WOD 3.30.19

Team Metcons

A) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
25 Double-Unders or Alternating Steps
5 Power Snatches 95/65

The barbell should be light and unbroken. Scale accordingly and #save-the-10s-and-15s.

Rest 5 minutes, then…

B) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
15 Squats
5e 3-Point Dumbbell Rows

Choose a heavy load that you can consistently perform sets of 5 with perfect form.

Post rounds, reps, and Rx to comments.
Week 1 of 8

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions (more info below on standards), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!

RX

Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:

Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups

SCALED

Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:

Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups

Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.

Register Here!

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CrossFit South Brooklyn is centrally located in the Gowanus section of Brooklyn (location) and is easily accessible from the Atlantic-Pacific subway station, the Union Street stop on the R/N line, LIRR’s Atlantic Terminal, and a few minutes from the BQE.

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