Every 2:00 x 6:
Pause (:02 at 1″ off floor) Snatch
The bar is Deadlifted with a Snatch grip to 1″ off the floor and paused for a 2 count there before completing the lift. Sets across or build to a few medium heavy but perfect reps, the goal is zero misses. Stay over the bar from the floor through the mid-thigh, before finishing your pull vertically as in previous weeks.
Post loads to comments.
Exposure 7 of 8
Russian Kettlebell Swings 24/16kg
Overhead Squats 75/55
The loads should be light for you. The goal is to complete them fast and unbroken.
Post time and Rx to comments.
REGISTER NOW FOR STARTING STRENGTH PROGRAM
Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri |Monday, May 20th – Friday, July 12th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, May 21st – Sunday, July 14th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, May 20th – Thursday, July 11th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, May 20th – Wednesday, July 10th (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, May 20th – Thursday, July 11th
A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, July 14th at 2pm to cap off all cycles.
Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes
3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
News and Notes
- Starting this week, Wednesday’s Anti-Gravity class will begin meeting at 6pm (instead of 5:30).
- A new cycle of Coach Ro’s Anti-Gravity Strength class starts May 18th, and there are still spots left. Go HERE to learn more and claim one!
Yesterday’s Results Board: Deadlift | Row, Bear Crawl, Hollow Rocks
For Pro Women Surfers, Equal Pay Isn’t Enough Outside
Experts Explain the Benefits of Taking Cold Showers Runner’s World