Wednesday 5.28.25

Workout of the Day

ASSISTANCE

3 Rounds for Quality
5 Snatch Grip Bentover Rows
5 Behind-the-Neck Snatch Grip Press OR Sotts Press @ 3111
5 Overhead Squats @ 3111
20 Plate Hops, as accurate and fast as possible
20 Sec Hanging Knee Tuck Hold

Notes
Use these movements as an extended warm up for Snatching today.

Intermediate and Beginner lifters: Start with a lighter barbell than you typically snatch with to dial in tempo and technique on the first three exercises, and then work your way up as appropriate.

Advanced lifters: Start with empty bar and either stay there or add light load across the rounds.

STRENGTH

Every 2 Minutes for 9 Sets (18 min), Complete:

Advanced: Snatch
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (163# 1 RM):
3×105, 2×115, 1×123
3×115, 2×123, 1×130
3×123, 2×130, 1×138

Beginner:
Snatch x 2 Reps
*Every 3 Sets, Increase weight

Notes
Snatches may be full/squat or power, athlete’s choice. If you are power snatching due to mobility or stability challenges, consider adding a tempo overhead squat (to your best depth) at the end of each set with the goal of increasing your exposure to this unfamiliar territory.

These are not intended to be touch and go lifts. Rest at least 5 seconds between reps and find your proper starting position each time.

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CrossFit Group Class Programming Template (WK3/8)

We had a special visit at Murph from CFSBK coaching alum and current owner of Lumos Fitness Collective in Austin, Tx. Here he is cheesing post workout with CFSBK OG Matt!

Building Community Through Music — A Local Jam Inspired by CFSBK

CFSBKer David F wants to invite any musicians at the gym to check out his community jam sessions!

One of the things I’ve always appreciated about CrossFit South Brooklyn is the sense of connection — it’s not just about working out, it’s about doing it together. After attending the “Join or Die” screening at the gym a couple months ago, I was inspired to find another way to build community, this time through music.

So I started a Monthly Acoustic Jam Session here in Park Slope. It’s a relaxed, low-pressure space where people can come together to play, sing, and connect. All acoustic instruments are welcome, and if you can strum some basic open chords, you’re good to go.

It’s donation-based (about $15 suggested to help cover the space), and the vibe is friendly, welcoming, and collaborative. I’m currently helping to facilitate, but the goal is for this to become a shared, community-driven space that grows on its own.

If you’re interested, look out for flyers at the gym or visit guitarlabwithdave.com to learn more. Hope to jam with you soon!