Snatch | WOD 8.15.19

Power Snatch

Every 2 Minutes for 6 Sets:
3 Position Power Snatch

Work sets across at a moderate load, around 70-80% of your best Power Snatch. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible.

Post loads to comments.
Week 4 of 6

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Performance
For Time:
30 Dumbbell Power Snatches 50/35
20 Burpees
10/7 Ring Muscle-Ups
20 Burpees
30 Dumbbell Power Snatches

Fitness
3 Rounds for Time: 
20 Dumbbell Power Snatches
15 Burpees
10 Pull-Ups

Choose a challenging dumbbell load and perform a challenging Pull-Up version for you… Chest-to-Bar, Chin-over-Bar, Band Assisted, and Ring Rows are all options.

Post time and Rx to comments.

Fight Gone Bad 2019: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised close to $18,000 for the Brooklyn Community Foundation. This year, we’ll be partnering with a climate or immigration non-profit to be determined in hopes of impacting the wider world beyond Brooklyn. If you have suggestions, let us know in the comments!

When is Fight Gone Bad?

Saturday, October 5th, 2019. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What is the registration fee?

$20 (plus tax). We’re letting to let teams decide if they want t-shirts this year.

As in years past, we will give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Will there be a fundraising minimum?

While encourage everyone to go hard on fundraising, there is no minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 1st, we’ll create teams consisting of 6 athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages.

Also, we’re looking for donations to give out as prizes. Contact Brett [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We’ll have scaling options available.

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend on October 5th?

You can still sign up to be a part of a team to participate in fundraising. Unfortunately, though, we won’t be running a” Fight Gone Belated” workout this year as we have in years past.

Ok, I’m sold. How do I get in on this?

Register Here!

The deadline to register is Sunday, September 1st, so get on it! 

News and Notes

• 11am Active Recovery is cancelled this Saturday, August 17th and Sunday, August 18th. 
• We are hosting a potluck at Prospect Park this Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.

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