WOD 7.6.19

Every Other Minute for 32 Minutes:
A) Thrusters 115/80: “Max” Reps in 30 Seconds
B) Chest-to-Bar Pull-Ups: “Max” Reps in 30 Seconds

The goal is to work at a repeatable pace on both movements throughout and not redline at any point. The Thrusters should be one or 2 sets each round. Scale the load as needed. As we did last week, practice pausing the Thrusters overhead for a moment to help pace yourself and find good positions. Similar intention for the Pull-Ups, although skill may require you to perform a higher number of smaller sets per work interval, and even singles are okay here. Be mindful of your hands. Modify the Chest-to-Bar to Chin-over-Bar or Jumping Chest-to-Bar as needed. For example, if in a true max effort for 30 seconds of Thrusters (or Pull-Ups) you can perform 17 reps, slow down a bit and 12-13 as perfect as possible.

Post work to comments.
Week 5 of 6

The 5th Annual Iron Maidens Raw Open: Register Today

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

Registration will open today at 10am.

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:

Back Squat
Bench Press
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.

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs

All ages are welcome.

Iron Maidens Stay Strong Scholarship

For the 4th year, we are thrilled to continue our partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists women without access to financial aid in paying for their college tuition.

In total, we have raised over $80,000 to support women pursuing a higher education. This year, we will continue to assist recipients as they work towards completing a degree.

Questions? Contact Meet Director Margie Lempert at Margie [at] crossfitsouthbrooklyn [dot] com OR Event Producer Charlie Nagle at Charlie [at] crossfitsouthbrooklyn [dot] com.

Details

Entry Fee: $60 for non-CFSBK members; $50 for CFSBK members.
Includes: Eligibility for prizes, and a t-shirt.
Cancellation Policy: No refunds will be made after July 27, 2019. If you are not able to compete, please notify the Meet Director as soon as possible.

Competition Rules and Regulations: https://ironmaidensrawopen.com/rules-and-guidelines/

Please visit our blog for more information, stories, and updates: https://ironmaidensrawopen.com

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