Snatch Complex
Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Below-the-Knee Hang Power Snatch + Overhead Squat
Build to a heavy load for the day.
Performance
Every 2 Minutes x 5 Sets:
Below-the-Knee Pause Snatch (Pause for :05 Below The Knee, )
Build to a heavy load for the day.
Post loads to comments.
Week 5 of 6
_____________________
Aerobic “Kelly”
5 Rounds for Quality or 30 Minutes:
400m Run
10/10/10 Box Jump-Step Downs
10/10/10 Wall Balls
To be completed using nasal breathing only. Work at a sustainable pace throughout, resting 10-20 seconds between movements as needed to maintain that pace. For the Wall Balls and Box Jumps you’ll perform a set of 10 reps, pause, and take 3-5 deep “ribs down” breaths before repeating twice more. Choose a load/height on the wall ball and box that you can handle well. If you have a difficult time staying aerobic while running either shorten the distance and jog/walk or sub a row/bike.
Post work to comments.
Welcome, Coach Brittany!
As you probably know, Coach Tori is headed back home to Wisconsin. Today we’re excited to introduce the newest member of our coaching staff, Coach Brittany! She starts today.
Brittany Bolella has been working in the fitness industry as a CrossFit Level 1 trainer for about 5 years. She has been full-time in the fitness industry for the last 2.5 years; for the previous 2.5 years, Brittany was still a 9-5er in the social work profession. “I try to keep my social work empathy and insights alive in my fitness career,” she tells us.
In terms of her athletic life, Brittany was a gymnast from age 7 to age 12 or and ran track in high school and (briefly) in college. She started pursuing competitive CrossFit about 1.5 years ago with the goal of going to Regionals on a team, and we all know what happened there! She still enjoys training for competition and plans keep that alive as long as she feels good and enjoys it.
Brittany began her full-time fitness career as a CrossFit instructor coaching group classes (the usual stuff: CrossFit, HIIT/bootcamp) She started some gymnastics programs at a couple of different gyms around the city (CrossFit Steed, CrossFit Outbreak, and WillyB) and has done some gymnastics seminars on her own at Crossfit 212 and CrossFit Hell’s Kitchen. She does a bit of remote gymnastics programming and really enjoys it. As for “formal” education, she has her CF-L1, CF Gymnastics, Training Think Tank Course Bundle, Functional Range Conditioning and is working on a pre- and postpartum certification.
Brittany looks forward joining the CFSBK community. Let’s give her a warm welcome in the comments!
Fight Gone Bad: Call for Volunteers
We’re looking for 3 to 5 volunteers to help with Fight Gone Bad set up on Friday night and a few fine folks to help with score keeping on Saturday. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you can pitch in!
_____________________
A Shadowy Industry Group Shapes Food Policy Around the World NY Times
2020 CrossFit Open Prep by the Numbers Morning Chalk Up
Coach Brittany and I were the only two people around for AR on Saturday, so I’ve had the pleasure of meeting her already. Hi Coach!
She let slip that she’s been to WZA, so yeah, she’s kind of a badass.S
KINDA! yeah she’s a TFBA