Workout of the Day
PARTNER METCON
For Time:
21 Hang Power Cleans (135/95 lb)
21/15 Cal Row
15 Hang Power Cleans (155/105 lb)
15/10 Cal Row
9 Hang Power Cleans (175/120 lb)
9/7 Cal Row
*Partner 1 completes all of the work; then, partner 2 completes all of the work.
*Non-working partner can adjust weights while their partner is rowing.
Right into…
21 Box Jumps (24/20 in)
21/15 Cal Row
15 Box Jumps (24/20 in)
15/10 Cal Row
9 Box Jumps (24/20 in)
9/7 Cal Row
*Partner 1 completes all of the work; then, partner 2 completes all of the work.
Notes
We have two descending rep-scheme efforts with rest between each while your partner is working. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.
Target times (each athlete):
Part 1 < 9 min
Part 2 < 7 min
Suggested Intermediate Scaling:
115/125/135-lb barbell and a 24-inch box
75/85/95-lb barbell and a 20-inch box
Continue to scale barbell weights and box height further as needed to meet the intended stimulus today.
(Programming Template: Week 4/8 )
David gets a little back support from our CDO (Chief Dog Officer) Zelda
Strong Sets Comedy Show @ CFSBK on 5/1
Bring your friends and partners for a great night of comedy at your favorite gym! Strong Sets is a stand up comedy show at CFSBK that features some of the best stand ups in NYC performing, you guessed it: stand up comedy. We are the only comedy show in the world that is performed at a gym (false but fun to claim). And, therefore, we are the strongest comedy show in the world. Full stop.
Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (HBO)
Full lineup tba
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