Workout of the Day
STRENGTH
Overhead Squat
3×5, Building
Notes
Perform three work sets of 5 reps building up to a technically sound overhead squat from the racks. If you’re doing the Open, today is a good refresher for any overhead squats or snatch that may show up in one of the upcoming workouts.
METCON
For time:
100 Double Unders
10 Hang Power Snatches
80 Double Unders
8 Hang Power Snatches
60 Double Unders
6 Hang Power Snatches
40 Double Unders
4 Hang Power Snatches
20 Double Unders
2 Hang Power Snatches
Notes
Snatches: Go heavy enough that each round of hang power snatches can be completed in 1-2 sets, but not so heavy you have to resort to singles. (+/135/115/95/75/55)
Doubles Unders:
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Singles: Double Volume
CrossFit Group Class Programming Template (WK2/3)
View this post on Instagram
CFSBK 2024 CrossFit Open Leaderboards
Check out the leaderboards below to see how things shook out for 24.1. Amazing work to EVERYONE who took on 24.1 and put up a score. You are all AMAZING!!!!!
CROSSFIT SOUTH BROOKLYN OVERALL
CROSSFIT SOUTH BROOKLYN MEN’S OVERALL
CROSSFIT SOUTH BROOKLYN WOMEN’S OVERALL
Age Group Categories
CROSSFIT SOUTH BROOKLYN WOMEN 65+
CROSSFIT SOUTH BROOKLYN MEN 65+
CROSSFIT SOUTH BROOKLYN WOMEN 60-64
CROSSFIT SOUTH BROOKLYN MEN 60-64
CROSSFIT SOUTH BROOKLYN WOMEN 55-59
CROSSFIT SOUTH BROOKLYN MEN 55-59
CROSSFIT SOUTH BROOKLYN WOMEN 50-54
CROSSFIT SOUTH BROOKLYN MEN 50-54
CROSSFIT SOUTH BROOKLYN WOMEN 45-49
CROSSFIT SOUTH BROOKLYN MEN 45-49
CROSSFIT SOUTH BROOKLYN WOMEN 40-44
CROSSFIT SOUTH BROOKLYN MEN 40-44