Friday April 12, 2019

Friday April 12, 2019

Events & Announcements

Get your body fat tested May 11 with Get Tanked. Register here: https://gettankedli.rezdy.com/308785/brooklyn-flatbush-crossfit-may-11th

Pull-Up Workshop Sunday May 19 – Sign Up sheet at front desk. Space is limited – Don’t wait.


Workout of the Day

Warm Up
2 Rounds
30 Seconds:
PVC Cuban Presses^
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat

^Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*
+
PVC Game

Skills & Drills
Power Snatch
Focus: Hook Grip; Bar Path
Movement Prep
3 Hook Grip Snatch Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Snatches
.
3 Power Snatches

Clean and Jerk
Focus: Hook Grip; Bar Path
Movement Prep
3 Hook Grip Clean Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
.
3 Hang Clean + Push Jerk
.
3 Clean and Jerks

Thruster
Focus: No Hook Grip; Bar Path
Movement Prep
5 Push Press
5 Thrusters
.
Build to Workout Weight

Workout Prep
5 Power Snatches
5 Power Clean and Jerks
5 Thrusters

Training
For Time:
30 Power Snatches (95/65)
30 Power Clean and Jerks (95/65)
30 Thrusters (95/65)