Every 5 Minutes x 5 Rounds
7 No-Push-Up Burpees
7 Deadlifts 185/125
7 Box Jump Overs 24/20
The barbell should be on the medium-light side and unbroken. Stepping in/out on the Burpee and up to the box is allowed. Choose a height that’s in your comfort zone and allows you to move continuously. The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each round to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursdays.
This workout is a repeat from 11.12.19 with an additional rep added to each round. Use the same scaling options you used that day and aim to either add a rep to what you did, OR to to finish each round a few seconds faster.
Post work to comments.
Week 3 of 6
A message from Nancy G.: “Bonjourno from Roma, where I’ll live until mid-December, before heading to Spain and then London. The advantage to affiliated boxes, I’ve learned, is that I’m already familiar with the equipment and movements. It was funny watching an Italian-speaking coach correct someone’s Hang Power Clean and being able to grasp exactly what they were telling the client. Thanks for preparing me so well, and love️ to all my CrossFit Brooklyn peeps. CrossFit Colli Portuensi is the local box I wound up joining for the month I’m in Rome because they’re a terrific affiliated box. This is a picture of me with Davide Cova, who runs the place a la South Brooklyn style, including attentive coaching, a friendly crowd, rap music, and bare feet!”
New OG Hours Start Sunday!
Starting this Sunday, December 1st, we’re moving Sunday Open Gym to earlier in the day and offering longer hours. Now you can get your fitness on from 2pm to 6pm. There will no longer be OG from 6-8pm. All OG will happen at 608 Degraw, but please make sure to check in at 597 Degraw before your workout.
We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Check out the Schedule page to find out what’s happening!
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