Established 2007
1-1-1-1-1-1-1
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Skill Work:
Double Unders
Metcon:
In this workout you move from each of four stations after a minute. One point is given for each rep completed. This WOD is 3 Rounds.
Kettlebell Swings
Box Jumps
Unanchored Sit-Ups
Double Unders
Zak and John
SNATCH SKILL WORK
10-1 Reps of:
Box Jumps
Kettlebell Swings
Dumbbell Snatches
Sit-Ups
Always use an Abmat when stretching out. It will maintain normal spinal curvature instead of letting the hamstring pull the pelvis and lower back out of alignment.
21-15-9 Reps of:
225 lb. Back Squat
Ring Dips
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CrossFit South Brooklyn
10-9-8…1 Reps of:
1.5x Body Weight Deadlift
Dumbbell Squat Cleans
L-Pull-Ups
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Sal
Today’s Class (Sans Cleiser and Allen who had to leave early)
Good Times
What Sweetner Should you Choose
1-1-1-1-1-1-1
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Allison put up a PR of 132lbs today!
Sandbag Tosses for Distance:
For time:
10 Clean & Jerks
5 rounds of Cindy
10 Clean & Jerks
5 rounds of Cindy
10 Clean & Jerks
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Heat 1
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
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