A1) Seated Arnold Press:
3 x 8-10 @ 4121
A2) Back Squat (modify to Goblet Squat as needed):
3 x 8-10 @4121
Increase weight slightly from last week if able. Use a load that allows you to perform the prescribed reps at the prescribed tempo.
Post loads to comments.
Week 5 of 6
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In 10 Minutes:
500m Row
Then…
AMRAP in remaining time of:
20 Wall Balls 20/10, 14/9
50 Double Unders
Post rounds, reps, and Rx to comments.
CFSBKer Emily Asher and her band performing at last year’s Art Show. Catch her again this Saturday!
Saturday: The 6th CFSBK Art Show!
CFSBK’s 6th Art Show goes down Saturday, December 14th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!
The show will feature live tattooing by Brooklyn artist Jim Gentry of Hand of Glory Tattoo (go HERE to get on the standby list).
Come check out the art of these talented artists from CFSBK and beyond…
Live Performances
Paul Bennett Duo (jazz)
Emily Asher (singer/songwriter)
Cidney Falk (DJ)
Featured Artist
Live Tattooing by Jim Gentry
Artists
Nidhi Jalan (video)
Katherine Akiko Day (drawing/oil painting)
Runit Chhaya (landscape design)
Ashima Chitre (painting/mixed media)
Joel Zimmer (photography)
Michael Gigli (photography)
Vinny Deponto (collage)
Saul Melman (interactive toy)
David Osorio (collage)
Josh Lammers (painting)
Emma Larson (mixed media)
Maggie Hinton (painting)
Simon Ressner (photography)
Katie Harper (ink prints)
Stella Zawistowski (print)
We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.
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Stella says
When I saw the rep scheme I was like “THANK GOD it’s not four sets!”
Arnold press 25# for 8s; I think 22.5 would have been more appropriate but someone got to that pair of DBs first. Oh well I made it! Will try for more reps next week.
Squat 115#, also for 8s. I think I could have managed 9 or even 10 but I’m not sorry I didn’t. Need to do Frankie’s class tonight instead of Wednesday and I’m glad my legs will be a little fresher than they normally are after tempo squats.
WOD: 2 rounds + 58 reps Rx. Double unders were mostly there today. Slow and steady does not win the race, but again I’m fine with not having wrecked myself pre-NLWC.