Fitness: Snatch 1-1-1-1-1 at 70-85%
Hit five singles between 70 and 85%.
Performance: 2 Halted (knee) Snatch Deadlifts + 1 Paused (knee) Snatch
Work up to a heavy load on the complex.
Pause for 3 seconds at the knee on the halted snatch deadlifts before returning to the floor, then pause for 3 seconds at the knee on the paused snatch. Do not return to the floor on the paused snatch, snatch directly from the knee. Also, if you haven't been doing so, add pressing snatch balances and snatch sots presses to your warm up drills.
Post loads to comments.
With a continuously running clock:
0:00: 20 Dumbbell Thrusters
2:00: 30 Russian Kettlebell Swings
4:00: 40 AbMat Sit-Ups
6:00: 20 Dumbbell Thrusters
8:00: 30 Russian Kettlebell Swings
10:00: 40 AbMat Sit-Ups
12:00: 20 Dumbbell Thrusters
14:00: Russian Kettlebell Swings
16:00: 40 AbMat Sit-Ups
Go as heavy as you think you can perform the reps unbroken. The thrusters and swings should be a struggle by the end of the sets.
Post reps and Rx to comments.
- Check out Active Recovery at 7:30pm tonight!
The Constance Chronicles Continue!
Did you miss it? This past month, CFSBK made some national media with our beloved 77-year-old CrossFitter, Constance Tillett. First, CFSBKer Robin C. made a video featuring her and David, which was picked up by CrossFit HQ and used as one of their rotating commercials on ESPN during the CrossFit Games.
From there, CBS This Morning saw the ad and came out to interview the two of them and do a feature on her story, which blew up the interwebs yesterday. The Constance spots and the CrossFit Games this past month were a great reminder on the spectrum of CrossFit's scalability, as well as the universal importance of exercise for normal human function.
Join CrossFit Virtuosity to Help Out Steve's Club NYC This Sunday, August 16!
CrossFit Virtuosity is having a fundraiser for Steve's Club NYC this Saturday at the Chipotle on Court Street! Come in to the Chipotle at 140 Court Street in Brooklyn on Sunday, August 16th between 12pm and 6pm. Bring in this flyer, show it on your smartphone or tell the cashier you’re supporting the cause to make sure that 50% of the proceeds will be donated to Steve's Club NYC. If you can't join them in person and would like to contribute, check out their causevox page.