4 x 3
4 sets of 3 reps. Sets across. Add a few pounds to last week.
2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week. Last week on this rep scheme.
Post loads to comments.
Exposure 5 of 8
AMRAP 20 Minutes:
130m Farmer Carry
15 Burpee Box Jumps
Choose a load on the carries and height on the box that allows you to keep moving.
June 15th: The East Coast Gambit at CFSBK
The first-annual East Coast Gambit is a premier, single day, functional fitness 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). All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!
Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!
The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!
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:
Clean and Jerk: 185/125
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
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:
Clean and Jerk: 135/95
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
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.
Weekend Schedule Changes
We’ll be running on a modified schedule this weekend as we host the Barbell Medicine Seminar in 597 Degraw. Here’s what you can expect:
- On Saturday the 27th, the following classes are cancelled: 9am CrossFit group class, 10am Short Circuit, 11am Active Recovery, 11am Anti-Gravity Strength, 12:30pm Anti-Gravity, and 12:30pm Foundations.
- On Sunday the 28th, the following classes are cancelled: 8am CrossFit group class and 12pm Pilates.
Some additional notes: All classes will sign in at 608 Degraw, and we will not be able to accomodate members arriving before regular Open Gym hours.
Yesterday’s Results Board: Snatch | Bike
Pan Ams and the Road to the 2020 Olympic Games Morning Chalk Up
4 Questions to Ask Before You Unplug JSTOR Daily
WOD 3 rounds even, moving pretty slowly. I switched from 20″ BBJ to 24# burpee step ups after round 1, because my right hip is still a bit irritated from last week’s deadlift-a-palooza.
And now I can finally talk about what happened on Mental Samurai! I would like a mulligan, at least as much because I’ve lost so much weight since that episode was shot as because I’d like to win 😛
Charles Smith says
It was so fun to watch. I assumed that you were going to get $$. Bucks County FTW!
Arturo R. says
5 piked push ups
7 ring rows
10 alt jumping lunges
1 min EZ Aer
x 3 rounds
Kipping HSPU Practice – strength work – 1.4
30 WB – 20/14#
50 cal row
5-10 min EASY cool down
Grinding a bit
3+ rounds on the metcon with 2x24kg carries and a 24″ box. Took ‘er easy and just kept moving.
Shawn Campbell says
7 am with Ro and Katie
Press 58. I started too heavy this cycle so my jumps have been tiny. This is up from 55.5 last week and they were hard after the 1st three. I said to Katie that I was thinking of switching to fitness and she gave me coach face so I stuck with it. My rep out was 6. I’m not engaging my core enough. Gotta hold my ribs down and press evenly. Bring on those triples!
WOD – 3 rounds with the 18″; farmers carries were 24kg (one stop at the corner), 20kg (one stop at the fire hydrant on the return trip) then 16kg (almost but my hands were too slippy so about 10 paces shy).
K harpz says
Lol! We should all have our own coach face memes
PLEASE someone make this happen
K HarpZ says
5 min Aer – increasing pace every minute
10 ball slams – 15#
10 side plank rotations – side
4 broad jumps
65% 3 reps x 5; rest as needed
worked 3reps x 5 at 100#
was very inspired by watching Meg at the MACC smash everyone in the snatch final, who took first overall at the event and qualified for the games. One of the coolest moments for me to witness. Knowing how much pressure she was under and how calm she looked during the whole thing. Every other lady on that floor looked flustered except for her. Later i asked her what kind of imagery/meditation she practiced to get so calm under pressure. She said, “I used to be stressed about everything, but then i just learned i need to let things go and now i just practice thinking about nothing.”
SAY.NO.MORE. I loved the simplicity of that, so thats what i practiced. best lifting day i’ve had in a long long time.
B)Clean and Jerk
65% 3 reps x 3; rest as needed
This not as much. But the squat clean just feels stiff and weak right now. It will get better with time. Hard to stay out of your head when your body doesn’t cooperate. I wonder why a snatch would feel less comfortable than a clean in my hips in terms of stiffness. I image it has something to do with the load. Need to test my strenFF balance i suppose
C)anderson front squat
@135# 2 reps x 5; rest as needed
-drop each rep from the top and KEEP your hips under your shoulders
-use the blocks for these
PHENOMENAL. weight didnt feel heavy, last time i did this 135 was not tolerable. I am figuring out how to set up with more of a tailbone tuck, to avoid breaking into hyperextension which is causing a shift back into my hips. Im stoked im figuring this out and retaining it so quickly. This is the year of the squat. Now that I am having a breakthrough on how to fix it, I will without a doubt build my squat this year
D) Assault Bike
5 min – @BW – 1.5 BW in watts
rest 3 min
x 3 rounds
A1)Box Step Down
4-6 reps x 4; rest 1 min
this felt horrendous on my left hip when i wasnt warm. and then it was fine. this TFL bullSH*t is driving me bonkers
A2)Single Leg Sorenson Hold
15-20 sec x 4; rest 1 min
30 lateral BJO – 20″
rest walk 1:1
x 3 rounds
regardless of the fact that im a split ninja these days and have been pacing very well, I hate how unathletic this made me feel, sounded like a box of rox on those box jump overs, so hard for me, not even close to being bouncy, and i fatigued very easily. I REALLY need to keep working on this stuff. This is the stuff that makes me lose. NO MORE. Kept tripping on doubles. Like 7-8 trips. New rope, i’m either getting used to it or I cut it too short its too early to tell. I may have cut it too short it doesnt feel right.
David Osorio says
Had 1/2 an hour to do all of today’s programming. Luckily Coach Ro came in and we jammed through it together
I did 4 rounds in about 24? minutes
Got distracted with a few side conversations mid workout. so I just did 4 rounds. Used the red KBs
Lizzy Sullivan says
Fun Met Con today! I love the longer ones… especially with running & BURPEE BOX JUMPS ARE MY JAM!!!
Press: 85 set 1 (too heavy), 75 sets 2&3.
Met Con: 4 rounds + 1 more trip with Farmers carry. I used green KB for rounds 1-3, white for round 4, green on 5th trip….holy forearms!😳
Definitely could’ve picked up the pace on my run. But I really liked this one!