In 10:00, work up to a heavy but perfect Power Clean for the day.
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Week 1 of 6
4:00 Bike/Row for calories,
Then in remaining time, rounds of:
4 Power Cleans at 65-70% of today’s heavy single (performed as singles with 5-10 seconds of rest between reps, not touch-and-go)
:30 Ring Plank/Forearm Plank
Rest 5 minutes
Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period.
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Today: Free Active Life Assessment at 11am
Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session TODAY at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!
News and Notes
- PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.
- 12pm Pilates is cancelled this Sunday, July 28th.
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Daniel R says
8am with Mrs Fox and Lauren
Power Clean up to 215 – tried 225, but was sluggish today
Metcon 71/70 on the row, and 3+4 rounds on both AMRAPs. Happy to have kept this consistent. Really fun workout, the ring plans were SO HARD after the situps.