Workout of the Day
STRENGTH, PART 1
Every 2 min x 8 Sets
2 Snatches + 1 Overhead Squat
Notes
Snatches can be power or full today, athlete’s choice. They are not touch and go. After your first rep, reset the bar to the floor and take at least 5 seconds to organize before the second. Keep the bar overhead to continue into your OHS, to the best depth you can control.
Newer lifters: Work with light to moderate loads to build mechanics and consistency on the lift.
Int/Adv: Start around 50-60%. Add ~5% to the bar each set, working up towards 85%+. If you miss a lift, repeat or decrease load and wave up again.
STRENGTH, PART 2
Back Squat
3×6-8, Building or Across
Notes
If you were at the top end of the rep range (8’s) two weeks ago, add load. If you were doing sets of 6, you might repeat those weights and do more reps today.
CrossFit Group Class Programming Template (WK4/8)
CFSBK Folk/Domestic Art
Check out this amazing piece of domestic artistry by Amy Muckerman! The quilt pictured above, made using CrossFit South Brooklyn shirts dating back to 2008, is a beautiful archival tribute to our community and history. If you attended the art show, you saw its debut—and soon, it will find a permanent home on our walls. We love it sooo much! Also peep the accompanying pillow made from our Topeki logo shirt.
Leave a Reply