Heavy 3 @2011
75% x 9-12 x 2
Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 3RM. Finish with 2 sets of 9-12 reps at 75% of what you did for the heavy 3. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets.
Post loads to comments.
Week 2 of 6
3 Rounds for Time:
7 Single-Arm Kettlebell Swings Right
7 Contralateral Kettlebell Rack Reverse Lunges
7 Waiter Squats
7 Single-Arm Kettlebell Swings Left
7 Contralateral Kettlebelll Rack Reverse Lunges
7 Waiter Squats
Choose a challenging kettlebell load that allows you to perform all the reps on one side as a circuit. Modify the T0es-to-Bars to Hanging Leg/KNR or 2xSit Ups, and/or the pull ups to ring rows as needed.
Post time and Rx to comments.
CFSBK AT WZA: A Recap
Six intrepid CFSBKers made the trek to Miami to represent us in the team competition at Wodapalooza 2020. Here’s what happened!
- Team Cortisol Junkies—coached by Coach Ro and comprised of Elly Correia, Greg Carlson, Pat Correia, and Toni Smith—took 2nd place in the Scaled Team division with a total of 532.5 points. Amazing! Their highest placements were in the Shark Bait and Celebrate Life events, where they ranked 3rd among 128 competitors.
- Coach KHarpz and Team Buffed, Beautiful, and Bitchin (rounded out by a crew from CrossFit Queens) racked up 153 points in the Rx Team division. Katie and her partner took 3rd place in the women’s Pace Race event.
- Coach Brittany and Team Frandogs Spandex placed 46th in the Rx Team division. Brittany and company also did well in the Shark Bait event, where they took 7th out of 100 team. So cool!
You can see the full results here. Be sure to thank the gang for doing us proud next time you see them!
Farewell to 5:30pm Short Circuit on Tuesdays and Thursdays
It is with heavy heart that we have decided to take the 5:30pm Tuesday and Thursday Short Circuit classes off of our schedule. Unfortunately, the time was a little too early to get enough traction, and there are scheduling conflicts that won’t allow us to push it to later in the evening. This Tuesday, February 25th and Thursday, February 27th will be our final 5:30pm Short Circuit classes. If this affects your membership or makes you unable to attend alternative classes, please contact us at info [at] crossfitsouthbrooklyn.com so we can find you a solution. Thanks so much for your support of the program and we hope to see you at other times and days