Clean Pull + Hang Power Clean + Split Jerk
Power Clean + Split Jerk
Use the first 5 lifts to work your pulling mechanics with the clean pull followed by a hang power clean. Emphasize bar acceleration and thigh contact on the clean pull. When you transition to the 2nd portion, try to maintain the same feeling and bar contact from your clean pulls in your power cleans. Start light and try to make steady weight jumps over the 10 sets, but only increase weight if your lifts are technically sound.
4 Rounds of:
1:00 Air Bike
1:00 Double Kettlebell Front Rack Carry
Move at a steady aerobic pace for the bike and attempt to go unbroken on the carries and plank.
Sawyer with that post Saturday workout feeling
ART SHOW SET-UP & BREAKDOWN VOLUNTEERS WANTED!
We’re looking for a few folks to help out setting up and breaking down the 2021 CFSBK Art show on December 4th. If you’ve been to the art show before you know we go all out using gym equipment to display everyone’s artwork and transforming the gym.
Set Up Volunteers
We’re going to start setting up at 2pm right after group classes. This should take 2-3 hours
The art show goes until 10pm at which point we’ll need folks to help breaking down the displays and putting gym equipment back. The more hands we have for this the faster it will be!
If you can help with either or both, please email Katie@CrossFitSouthBrooklyn.com !