Tuesday April 16, 2019

Tuesday April 16, 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
Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
25’ Overhead Walking Lunge
10 Plate Hops
25’ Overhead Walking Lunge

Completed with 25/15# Plate

When Not Working, Choose One:
Active Spidermans
Active Samson
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats

Mobility
45s Banded Lat Stretch / Side
45s Banded Tricep Stretch / Side

Skills & Drills
Power Clean
Focus: Jumping & Lands; Finish Position
Movement Prep
With Toes on Tape Line:
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
5 Pausing Power Cleans
.
5 Power Cleans

Push Jerk
Focus: Start Position
Movement Prep
3 Strict Press
3 Push Press
3 Push Jerks
.
5 Pausing Push Jerks (Pause in Dip & Catch)
.
5 Pausing Clean and Jerks (Pause in Catch of Clean & Catch of Jerk)

Part I
Power Clean & Push Jerk
15 Min to Build to Heavy Complex

Workout Prep
5 Clean and Jerks

Part II
“Grace”
For Time
30 Clean and Jerks (135/95)

*Compare Results to Feb 1, 2019