Snatch
Performance
Snatch Balance:
1-1-1-1-1
Build to a 1RM Snatch Balance.
Fitness
Tempo Overhead Squat (2211):
2-2-2-2-2
Warm up and perform 5 heavy doubles. You’ll likely have to jerk these into position to begin. Open at a load that’s challenging but allows you to hold solid positions and go up from there as appropriate. The goal is no fails. Make sure your area is clear to bail safely.
Post loads to comments.
Exposure 6 of 8
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AMRAP 5 Minutes:
30 Double-Unders
15 Power Snatches 75/55
Rest 5 minutes, then…
AMRAP 5 Minutes:
30 Double-Unders
15 Power Snatches 75/55
The barbell should be light for you and unbroken on the fast end. Scale the Dubs to Singles as needed. Use lighter bars with larger bumps to save the plates from bailing.
Post rounds, reps, and Rx to comments.
Hoop it up | Photo by Thomas H.
Next Saturday: The Subway Series at CrossFit Virtuosity
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! This year, the 4th and final event happens at CrossFit Virtuosity on Saturday, October 28th!
This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register below, but hurry: early bird pricing only lasts through September 5th!
Register Here!
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Yesterday’s Results Board: Burpees, Deadlifts, Thrusters, Run, Bar Muscle-Ups
Finding Her Voice Athlete Daily
The Surprising Survey of American Fears Smithsonian
Team Metcon
In teams of 3, alternate full rounds to complete 6 rounds each (18 total) for time of:
200m Run
15 Wall Balls 20/10, 14/9
10 Deadlifts 225/155
The Deadlift should be a medium weight for you. The goal is to complete the triplet fast and unbroken on each round.
Post time, Rx, and partner to comments.
TODAY: The Subway Series at CFSBK
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The 3rd event of the year will take place right here at CFSBK. The action kicks off today at 12pm.
As a result, we’ll be running on a modified schedule today.Morning classes will run on the usual schedule, but everything from 11am onward is cancelled (i.e., 10am classes are the last of the day). Come for group class or Short Circuit in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!
Also, please note that the Brooklyn Rock’n’Roll Run is happening nearby today, which may result in street and subway closures. Give yourself extra time to get to the gym!
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Yesterday’s Results Board: Rest Day
Strength Is Money in the Bank Starting Strength
Have We Been Building Chairs all Wrong? Smithsonian