30 Power Snatches 135/95
This classic single-movement benchmark, “Isabel,” should be a sprint. In its best capacity all 30 reps are completed unbroken (in the above video we can hear Abbott say that her “back get’s tired around rep 20″…sheesh) but quick bailed singles can be a fast way to get through this for most folks. Choose a load when scaling that allows you to complete 4-8 touch-and-go reps (even if you plan to do smaller sets or singles), one that you feel very comfortable attacking. Two big things to work on controlling during this one are 1) Your set up from the floor and 2) your breathing. Don’t get lazy about starting each rep in a good position and do your best to control your breathing. Today is a great day to practice “game face,” where you look as if the workout is no big deal until its over. There is an 8 minute cap on the workout.
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 July 22nd – Friday September 13th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 23rd – Sunday September 15th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday July 22nd – Thursday September 12th
D cycle: Continuing Education, 6pm Mon/Wed | Monday July 22nd – Wednesday September 11th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday July 22nd – Thursday September 12th
A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, September 15th 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.