(E4/4) L1 5x3 Sets Across/L2 Max Effort
In order to accommodate for the final workout on Sunday, we're Deadlifting today. If you pulled on Monday and at the previous Total, don't attempt another max. You've already gotten a recent heavy single so pull a 5x3 with moderate weight and perfect technique.
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compare to 1.2.10 and 2.4.10
Row 2-3 five minute pieces on the Erg. Your goal is to maintain a consistent split and stroke rating as accurately as you can for the entire piece. This emphasis here is not intensity, it's about control and technique. Choose a low stroke rating (18, 20 or 22) and drop :10-:15 each attempt. Coach Nick can help advice on choosing your split. Rest approximately 5 minutes between attempts.
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Congratulations to Gabe E for being accepted to Officer Candidate School!
Tonight's 7pm CrossFit Total is on and we've got about 10 folks signed up. Please try to arrive early enough to have your DROMs and and general warm-up done by 7. We'll intro the Total and start barbell specific warm-ups together.
February and March's evening Foundations cycles have been posted and are now open for registration. These will be our first cycles on Degraw Street! Tell your friends, tell your enemies!
Coaches: David and Laurel
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 - 3/3/10 Register Here!
The Group move to Degraw Street will start on Sunday at 1pm directly following the last class. In order to best organize the transport, please email David(at)CrossFitSouthBrooklyn.com and include if you've got a truck or van that you'd be willing to help with.