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.