Performance: 1RM Rack Jerk
Take 15 minutes to find a 1RM on the Rack Jerk. Any press-outs will not count. We'll be using this number to do some % work with through the next cycle.
Fitness: Heavy Single Push Press
Take 15 minutes to find a heavy single push press. Prioritize maintaining a neutral midline as the weight goes up.
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Take 10 Minutes to find a heavy set of 8 reps on the Dumbbell Press
Including warm-ups, perform 4-6 total sets of the DB press finding a load that challenges you but remains symmetrical. Try to perform about 3 sets of your top weight across. Rest as needed between attempts.
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AMRAP 10 Minutes:
Row 20 Calories
10 or 20 Push-Ups
Gauge intensity on how you feel. If you're feeling great drop the hammer on this workout, if you're smoked from last week take it easier and work at a moderate pace.
Post rounds completed and Rx to comments.
Tomorrow we'll be revealing the upcoming programming cycle, but we want to hear what you all thought about the previous seven weeks of training. Please let us know what you thought in the comments!
News and Notes
- Congratulations to Jake L. on his 300kg Olympic Lifting Total yesterday! Jake hit a 130kg/297lb Snatch and 165kg/363 Clean and Jerk to qualify for the American Open in the 105lg weight class. Amazing!
- Congratulations to the CFSBK Fighting Tacos on their 1-0 victory yesterday. The team is currently undefeated.
- There is a new post on Inside the Affiliate called "A CrossFit Coaches Guide to Training Pregnant Women." Check it out!
CrossFit Field Trip to ...Brooklyn Boulders!
CrossFitters, get your climb on! Brooklyn Boulders is hosting a special one hour course where you'll learn climbing techniques, compete on the auto-belays, and get a chance to put all of your training to the test - on the walls. You'll use your gymnastics-heavy, explosive-lifting skills on dynamic cave-esque walls like The Beast, and get to connect with the climbing community at BKB! The course has been specially designed for CrossFit South Brooklyners AND discounted (their 30-minute Learn-to-Boulder class is normally $45).
When: Saturday, October 11, 4pm
How Much: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here!
Class is capped at 10 people, but if you find the 4pm class is sold out, please email Mare at mare [at] crossfitsouthbrooklyn.com as we can set up another class that afternoon if there is enough interest!
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