Workout of the Day
A. 3 BTN snatch grip push press @ 3111 + 3 OHS @ 3111
B. 20 plate hops as fast as possible + 10 sec hanging knee tuck hold
C. 130m run
Segment Snatch Deadlift + 1 Hip Snatch + 1 Hang Snatch
Segment = 1 second pause at each position: 1″ off floor, Just above knee, Hip Position
Accumulate 6-8 sets.
Hip Snatch: Focus on aggressive pull to active receiving position. Bar should not travel down the thigh at all!
Hang Snatch: Patience back to hip position with same speed under the bar.
4 Sets, Each Interval for Time:
Rest about 3x as long as the interval takes you.
Hold back just slightly on your first effort.
CrossFit Group Class Programming Template (WK3/6)
Caitlin crushing yesterday’s Squat Clean Pull-Up Metcon
“STONEWALL” THIS WEEKEND!
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. This is our 5th year raising funds for these organizations!
AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
6 Shoulder-to-Overheads 135 / 95
Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.