A LA CARTE
A. E3MOM: Pause BSQ 75%x35x5
B. Deadlift 3-3-3
C. Pause Clean or Snatch 1-1-1-1-1
D. AMRAP 12: 10 Push-Ups / 20 KB Swings / 40 Double Unders
E: Bench or Shoulder Press 5-5-5
F: 10-1 Descending reps of: DB Thrusters / Burpees
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.
Tomorrow we have Front Squats and Option F
5 Sets of:
For Part A, try to move at a steady pace through the couplet resting as little as needed.
For Part B, keep the reps strict, the weight medium and rest no more than 90 seconds between sets. Okay for reps to drop as fatigue sets in.
CrossFit Group Class Programming Template
Super Karl and Lauro comparing hand sizes, we think.
CFSBK Presents the: Wet Hot American Throwdown
What’s up CrossFit South Brooklynites! It’s been awhile since we’ve hung out. So we figured it would be fun to put together a little in house competition Friday, July 30th. Not interested in competing? No worries! It isn’t meant to be about the leaderboard. The point of this event is simply to gather, exercise, and cheer on our fellow gym mates. We encourage spectators, so if you don’t plan on participating, come on out to support!
Who: Anybody interested! We will provide plenty of scaling options to meet your abilities.
Where: 597 Degraw street
When: Friday, July 30th, 4:30-7:30pm
Following the event, we plan to head to Palm Springs Shuffleboard Club for the after-party. We hope to see you there! Spectators welcome too!
Floater WOD: max effort bar hang
Event A: Take 15 min to establish a 3 RM Bench press
Event B: 5:00 AMRAP
30 burpee over the ERG
—in remaining time—
Accumulate as many calories as possible on the ERG
Scaling Options: burpee to plate, squat thrust to plate
Event C: For Time
10 squat cleans, 135/95 lb.
30 toes to bar
8 squat cleans, 185/135 lb.
24 toes to bar
6 squat cleans, 225/155 lb.
18 toes to bar
4 squat cleans, 245/175 lb.
12 toes to bar
2 squat cleans, 275/185 lb.
6 toes to bar
Time cap: 20 min.
Modified V ups, V ups, hanging knee raises, hanging leg raises
Sign up on Zen Planner tomorrow!
K harpz says
Weeeoooo!!! Cidney suggested 70s summer themed fitness wear. I am for sure dressing up because if I’m not in costume who even am I anymore? Hope to see you all there!!!