In 10:00, work up to a heavy but perfect Power Clean for the day.
Post loads to comments.
Week 3 of 6
5:00 Bike/Row for Calories
Then, in remaining time, rounds of…
3 Power Cleans @75-80% of today’s heavy single (performed as singles with 15-20 seconds of rest between reps, not touch-and-go)
3 Wall Walks (or 24 Alternating Shoulder Taps from a Pike Position)
:30 Hollow Hold
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. You should not feel wrecked after either piece.
Post work to comments.
Iron Maidens and the Stay Strong Scholarship
You probably know that The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, September 7th, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. You won’t want to miss it. Save the date!
For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach.
Why should you support the Stay Strong Scholarship? Here’s a message from CFSBK’s very own Danae McLeod, Executive Director of Grace Outreach:
Four years ago we created the Stay Strong Scholarship to support undocumented women who couldn’t afford to go to college. We had no idea that immigration would become one of the most contested political topics in the news. We just wanted to support DREAMers and undocumented young women who had come to the U.S. as children and they weren’t eligible for financial aid to pursue their dreams and go to college.
Over the past 4 years, Iron Maidens competitors have raised over $90,000 to send women to college. We have graduated four students with Associate Degrees and our first student to complete a Bachelor’s degree graduated this May from Lehman College!
We are currently supporting six students making their way through college. Three are at Hostos Community College, Bronx Community College, and Borough of Manhattan Community College and three have moved on to bachelor’s degree programs at Lehman and John Jay Colleges.
Your efforts have made these degrees possible! By participating in fundraising for the Stay Strong Scholarship you are contributing to positive change in the lives of women. I hope that as you’re training this year for the Iron Maidens Raw Open you will put aside some time to fundraise for the Stay Strong Scholarship.
This year, our goal is to raise $30,000 to continue supporting these students. Right now we’re at $1,551 raised. Can you help us get there?
Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!
Mat Fraser, Tia-Clair Toomey Win the 2019 CrossFit Games BarBend
The Training Secrets of a Top CrossFit Coach Outside