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Title of CrossFit South Brooklyn: "CrossFit South Brooklyn – Established 2007"
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Back Squat
3-3-Max Reps
Notes
After 4-5 warm up sets, perform 2 work sets of 3 reps at RPE 8 or so. This means you have 1-3 reps in the tank, but not much more.
For the final set, complete a rep out. Go for as many reps as possible. Leave 0-1 technically sound reps in the ...
Every 2 Minutes x 9 Sets
A: 3 Clean and Jerks (RPE 6-7)
B. 2 Clean and Jerks (RPE 7-8)
C. 1 Clean and Jerk (RPE 8+)
Notes
This is similar to some wave loading protocols we’ve used previously. You can repeat the same weights each time ...
Complete the following work for time, breaking up and moving between the elements as desired:
1 Mile Run
15 Rope Climbs (15ft)
45 Burpees
75 Wall Ball Shots (20#,10ft / 14#,9ft)
Time Cap: 30 Min
Notes
EMOM x 9 Min
A. 5-7 Tall Box Jumps
B. 5 Snatch Push Press + 5 Overhead Squats @ 21×1
C. 10 sec Bike Sprint + 20 sec Bike Easy
Notes
Use a low to moderate box height and a PVC pipe or empty barbell for the Push Press + OHS.
Th...
Bench Press
5-5-Max Reps
Notes
After 3-4 warm-up sets, perform 2 work sets of 5 reps at RPE 7-8. This means you have 2-3 reps in the tank, but not much more.
For the final set, complete a rep out. Go for as many reps as possible. Leave 0-1 technically sound reps in the tan...