CrossFit South Brooklyn

Established 2007

Snatch / Back Squat | WOD 6.25.19

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Snatch

Every Minute on the Minute x 2:
3 Mid-Hang Muscle Snatches

Then,

Every Minute on the Minute x 2:
2 Mid-Hang Power Snatches

Then,

Every Minute on the Minute x 6:
1 Mid-Hang Snatch

Keep the load for this complex light-moderate today and focus on speed and footwork. Finish heavier than last week if you’re feeling good. 

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Back Squat

4 x 8

Sets across. Use a heavier load than last week, one you feel confident you could use for sets of 9-10 reps. No failing, no grinding, no bailing. 

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Exposure 4 of 6

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Cash Out

3 x 8ea:
Dumbbell/Kettlebell Crossover Step-Ups

Choose a challenging load. Box height should place working leg at squat depth. Rest 1:00 between sets. 

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CFSBK at The Pull for Pride

A HUGE thank you to everyone who donated and supported Team CFSBK this weekend. Our team raised $2,515! The total for Pull for Pride Brooklyn was $20,177.

The results of everyone’s final attempts were:

  • Amy: 132.5kg/291lb
  • Anise: 137kg/303lbs
  • Cam: 140kg/308lbs
  • Charlie: 147.5kg/323lbs
  • Kayleigh: 155kg/341lbs (in unicorn costume!)

The 5th Annual Iron Maidens Raw Open: Register Today

Hosted by CrossFit South Brooklyn
September 7, 2019; 9:00AM-6PM
Squat, Bench Press, Deadlift

Go to www.ironmaidensrawopen.com to register and find out more!

About

You are invited to test your 1-rep maxes in a women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of CrossFit South Brooklyn to participate. We have space for 60 participants.

All lifters will have three attempts to lift one maximal rep, in the following order, for:

  1. Back Squat
  2. Bench Press
  3. Deadlift

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals.

At the time of this post, there are just 11 spots left. Head over to the event page to learn more and sign up! 

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