Snatch
Every Minute on the Minute x 3:
3 Mid-Hang Muscle Snatches
Then,
Every Minute on the Minute x 3:
2 Mid-Hang Power Snatches
Then,
Every Minute on the Minute x 4:
1 Mid-Hang Snatch
Keep the load for this complex light-moderate today and focus on speed and footwork.
Post loads to comments.
Back Squat
4 x 8
Sets across, slower down-faster up tempo. Use a lighter load than last week, one you feel confident you could use for sets of 10-12 reps. No failing, no grinding, no bailing.
Post loads to comments.
Exposure 3 of 6
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Cash Out
3 x 20 (10ea):
Dumbbell Suitcase Walking Lunges
Choose a challenging load. Rest 1:00 between sets.
Post work to comments.
SPONSOR TEAM CFSBK AT THE PULL FOR PRIDE!
Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride on Saturday, June 22nd at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.
Right now we’re at $800. Can we push them past $1000 by the end of the day?
Go HERE to sponsor our lifters!
FRIDAY 4:30 CLASS AND EXTENDED OG HOURS
A quick lil reminder: we’ve added a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm. That’s how much we love you!
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6 Reasons Walking Is the Most Underrated Exercise BarBend
How Does Insulin Work in Our Bodies? Scientific American
Yesterday’s 7:30pm Class
Bench
135x12x3
Push Jerk/JR MetCon
11:04
Scaled the Barbell to 115lbs which I was able to do unbroken all sets
Grüße aus München (hi from Munich)!
@Sweat & Tears CrossFit. This is a teeny box, so if you ever come here, book in advance (also, you can’t see it from the street, which was confusing AF —wish there were better signage!)
I was pleasantly surprised that about half the class was women. This almost never happens when I’m dropping in abroad. In fact, the last time I did, I came in and saw no women in the class ahead of mine, I was the only woman in my class, and there were no women in the class after mine either!
Turkish getups, 3/side without putting down the DB or KB: 8kg, 10, 12, 15
Then a set of 3 5min AMRAPs with 5min rest between each. Each AMRAP had a buy in of 100 DUs, I did 150 singles and I TOTALLY blame the jump rope. (We are spoiled at SBK with so many different lengths to choose from!)
First AMRAP:
12 FSQ 30kg
4 burpee box jumps 20” (heh, guess boxes are American everywhere)
1 rep shy of 3 rounds
Second AMRAP
8 FSQ 35kg
4 BBJ
2 rounds + 5 reps
Third AMRAP
4 FSQ 40kg
4 BBJ
4 rounds + 1 rep
The Rx FSQ weight is no biggie for me so this was all about that godforsaken jump rope. :/ Next time I travel I should bring my own, it doesn’t take up that much space!
Looks like a fun day of programming!
Thank you to everyone who has donated to Pull for Pride! It is a great event and an even more wonderful cause. Excited to spend the afternoon with these wonderful people, picking things up and putting them down.
xoxoxox what Kayleigh said!!
Holy Smokes!! We reached 1k!!! But please don’t let that stop you to continue donating until day of!
Here’s a unicorn pulling a bunch of friggin weight at least week’s PFP in MN to cheer you up on a gloomy Tuesday AM
https://www.instagram.com/p/ByyIN8NgnMH/
*last week’s … i can’t even type!!
Fun 10am class
Snatches from 65 through 155
Took it a bit on the easier side for the squats and lunges.
BSQ at 165
Lunges at 25
Post class snacks and chats on the mat
7am class at NC Fit, California
10min of handstand hold practice, then…
6 x AMRAP 3min
5 HSPU (I did strict, 2 abmats)
10 slam ball 30lb
50m sprint (“sprint”)
Rest 1 after each AMRAP
Got 2 rounds exactly across all 6 rounds of AMRAP. Had to scale the HSPU volume to 3 instead of 5, my shoulders were starting to fail. Fun workout!
Then made up CFSBK’s Monday work:
Bench 4×12 – 95 115 115 125 (125 was the “right” weight)
Metcon with DUs and Push Jerk
– did this EMOM just to make the timing easier, which meant more rest between movement (DUs in around 35s and PJ in around 40s)
– DUs unbroken for first 2 rounds (!!!), then trip up 2x, 1x. Super happy with this!
– PJs unbroken for first 3 rounds, but couldn’t keep up for last round. Oh well.
75s, 95s and 115s for the snatch complex.
205 across for the squats… I was on the fence about the weight. I think I chose ok, I could have done more reps I feel for each set but might have felt different with 220 on the bar.
The 30 pound Dumbbells lit up my hams and butt during the cash out.
Love these Snatch emoms- the muscle snatch work has been great.
snatches: 65/85/95/100/105.
Squats at 155# across.
I left my chips on the table in terms of lunges.