Workout of the Day
STRENGTH
Every 2 min x 9 sets
Sets 1-3: 3 Snatches
Sets 4-6: 2 Snatches
Sets 7-9: 1 Snatch
Notes
Snatches can be power or full/squat today… athlete’s choice!
The intent for today’s lifting segment is to start with lighter loads and more repetitions, and progressively work a bit heavier as the reps decrease. Build to something moderately heavy and technically sound for the day. Ideally, each rep feels “crisp.”
The reps are not intended to be touch-and-go; reset on the floor to practice proper start position and set-up on each lift.
METCON
For Time
Buy In: 30/24 Cal Bike
– then –
8-12-16-20 Reps Each Of:
Alternating DB Power Snatches
Burpees over the DB (lateral)
Notes
Intent < 11 min. We have a relatively low volume of work on the DB and burpee, so work at a challenging pace throughout and gut it out in that final round!
The power snatches are total reps. So the first round will be 8 alternating snatches, 4 each side. And then 8 burpees.
Bike: < 3:00. Scale further if needed.
DB: 50/35/20#
CrossFit Group Class Programming Template (WK7/8)
Coach Artem moving a small mountain at out 1RM/1 Mile run event with RAD
Farewell Coach Artem!
Coach Artem, his partner Dina, and their newborn Leona are moving to Austin, Texas—today! While they had been planning this move for some time, things accelerated once they secured housing. Coach Artem was a huge help to us as a coverage coach, and we were grateful to have his expertise while he was in New York. On behalf of the entire CFSBK community, we wish Artem and his family all the best as they begin this exciting new chapter. You can keep up with Artem on Instagram here!
Бажаємо вам успіхів і щастя на новому місці!
From Artem: I’m grateful to be part of the CFSBK community. I really enjoyed the gym, coaching classes, working with the members and all the fun events! It’s been a pleasure to work in the best with the best. Thanks for everything and when I come back for workout it’ll be definitely CrossFit South Brooklyn!
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