Workout of the Day
A. Every 2 minutes for 9 sets, complete (18 minutes):
Advanced
Snatch Waves (% of Snatch 1 RM)
1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%
Example (185# 1 RM)
2×130, 2×138, 2×148
2×135, 2×144, 2×153
2×148, 2×157, 2×162
Beginner
2 Snatches (every 2-3 sets, increase weight)
Notes
This week the Advanced rep scheme changes slightly and you will perform 2 snatches every 2 minutes at the same percentages as Week 4. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.
The Beginner rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.
B. Back Squat
4×4, building
Notes
Build quickly to a tough set of 4 reps. You should be fairly warmed up from snatch work, so consider taking larger jumps across 4 total work sets, but not at the expense of speed or position.
CrossFit Group Class Programming Template (WK6/8)
From the archives: 2009, CFSBK was operating out of the Brooklyn Lyceum (now blink fitness) and hosted the first CrossFit Level 1 certification in New York state. Here Chuck Carswell and Adrian Bozman brief the group on “Fran”
Registration for the WET HOT AMERICAN THROWDOWN is live!
Wet Hot American Throwdown IV is back! This time it’s double the trouble!
Can you believe it? Our Throwdown is turning 4 years old! This year we will host a partner competition on Friday, September 13th. Grab a friend, any friend! All combinations of genders are welcome. It’s not about the leaderboard; it’s about the camaraderie!
Who: Everyone is welcome! We’ve got scaling options for all abilities
Where: 597 Degraw Street
When: Friday, September 13th, 5:00-8:00pm
Signing Up: Click here to register!
Not sure about competing? Don’t sweat it! This event is all about coming together, breaking a sweat, and cheering on our awesome gym mates. Spectators are highly encouraged, so even if you’re not competing, come out and join the fun!
After the event, we’re heading to a local watering hole for an epic after-party. Don’t miss out – we can’t wait to see you there!
View this post on Instagram
So excited about this years comp!!! Be sure that BOTH of your partners register on zen planner. Stay tuned for workout releases over the course of the month 😈😈😈😈
*both you and your partner