Every 1:30 x 8:
Power Snatch + Hang Power Snatch
@65-70% of a 1RM or recent heavy single
Sets across. These should be on the light side and allow you focus on speed through perfect positions.
Speed Dumbbell Floor Press:
10 x 3 @21X0
Rest :45 between sets.
These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 20 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5x3s.
Note the tempo includes a 2 second decent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.
Dumbbell Speed Floor Press: Note the control down and speed up.
Mark Bell Speed Floor Press: Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed.
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Week 2 of 6
4-5 Rounds or 20 Minutes for Quality:
20 Alternating Hand-to-Hand Kettlebell Swings
5e Single-Arm Dumbbell Split Jerks
:20 Reverse Plank Bridge
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Sunday at CFSBK
Today is a big day for our two longest-running specialty programs here at CFSBK. Here’s the deal:
- For the 11th year in a row, the CrossFit South Brooklyn Indoor Rowing Team is mounting a CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Coach Nick will lead a crew of CRASH-Beasts to the 2020 CRASH-B Sprints TODAY at Boston University’s Agganis Arena. For the last 14 weeks, Coach Nick has guided the team through a program based on his training regimen when he was competing at the Olympic level. Go HERE to see who’s gonna make the erg cry today!
- Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TOMORROW starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
Let’s show all these badasses some love in the comments. Good luck, gang!