Workout of the Day
FLOATER STRENGTH
A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 4×6-8, building or across
D. Deadlift: 4×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have back squats, running, and wall ball shots.
You may superset your main lift with another DB/KB or bodyweight movement.
If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
METCON
For Time:
750/600m Row
60 Alternating DB Snatches @ 50/35#
Notes
Intent < 8 min
Today’s workout is quick and dirty. Choose your pace wisely on the erg so you can attack the DB Snatches. Have a good mental gameplan in place for making your way through those 60 reps.
Athletes who are very comfortable with this movement and typically finish RX’d workouts at the head of the pack might consider scaling up to a heavier DB today.
CrossFit Group Class Programming Template (WK1/8)
Asta watching Charlotte do some extra high Wall Ball Shots back when we were operating out of the Brooklyn Lyceum (2008?)
Richard Greenspan and BCHS inviting you to their Gala
Hello CFSBKers, longtime gym member Richard Greenspan here. I’m excited to invite you all to the Brooklyn Community Housing & Services’ Pathways to Home Gala on May 21 at the Brooklyn Museum! This special evening raises critical funds to provide safe housing and supportive services for formerly homeless individuals and families in Brooklyn.Especially important this year because of the targeted cuts to Medicaid being considered in Washington.
You might remember BCHS from CFSBK’s Fight Gone Bad fundraiser in October.
For over 40 years, BCHS has empowered 1,200+ individuals and families annually to maintain health, independence, and dignity—work that’s more crucial now than ever. As a board member of this incredible organization, I invite you to join me in celebrating the work BCHS is doing to end homelessness in Brooklyn.
Join us for an inspiring night with great food, drinks, and company—all in support of ending homelessness. Tickets and sponsorships are available at bchands.org/2025gala.
2019 Rogue Invitational | Snatch & Press
Looking for some pre or post workout inspiration? Check out the best of the best performing this DB Snatch / HSPU workout from the 2019 Rogue Invitational. The video is cued up to start on the final men’s heat.
3 Rounds for Time
20 Dumbbell Snatches (100/70 lb)
9 Strict Paralette Handstand Push-Ups (4/2 in)
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