Clean and Jerk Complex
Every 3:00 x 5 Reps:
Hip Clean + Mid-Hang Clean + Knee Hang Clean + 2 Jerks
The barbell should not travel down the thigh in the first clean from the “Hip” position. The Jerks may be Split if you prefer, but keep it the same for all 3 reps. Aim to finish a little heavier than last week.
Post loads to comments.
Exposure 6 of 8
15 Power Cleans 155/105
20 Chest-to-Bar Pull-Ups
15 Lateral Burpees Over-the-Bar
20/15 Calorie Row
Post time and Rx to comments.
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, May 18th. This class always sells out, so get on it!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Saturday, May 18th to Saturday, July 13th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.
Yesterday’s Results Board: Back Squat | Double-Unders, Front Squats, Ring Dips
How Exercise Affects Our Memory NY Times
The Press-out Rule: Weightlifting’s Latest Drama Generator Catalyst Athletics
K harpz says
15 sec chin over bar hold
3 t push ups – side
20 prone iso abs
A) Muscle Up
3-5 unbroken reps x 5; rest as needed
MONEYYYY! Felt snappy today. Could’ve kept going! Love these days. Was not doing so great last week.
B)Strict Pronated Pull-up
@2011; 6-8 reps x 4; rest as needed -same weight as last week all sets
1×8 @ 17.#
Tough post muscle ups! Geez
C1) Strict Ring Dip
@2011; 6-8 reps x 3; rest 1 min
2×8 reps! Then 1×7 The missing rep was annoying me so I jumped up and did one more
C2)Hand Over Hand Rope Pull
50′ x 3; rest 1 min
So tough! On the rubber mats today. Love it
5 C2B 10 cal AB x 10 rounds
Yeeeee!!! Did this on the sidewalk. Think my transitions were probably slower because of this. But I did better on the bike this week. Held 56-58 RPM for first 8 rds, 58-60 in 9, then 60-65 at last
Daniel R says
8am with Brett and Whitney
C&J complex up to 195, felt better than last week, focusing on catching clean in a strong (and low) position
Metcon 5:48min Rx, power cleans 3 sets of 5, C2B 4/4/3/3/3/1/1/1 (ugh), everything else OK-ish. Fun workout, I was floored after it. Still made the Short Circuit class for some good sweaty recovery-style pace.