148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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5 minutes Hip/Back/Shoulder Mobility148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
I love this photo, my Son is back in town. Make sure you bring Eli over to the box for the CFK this Wesnesday.
Fun one this morning I am feeling exhausted after a couple of straight days at the box. Trying to tak advantage of the all you eat 1 month pass to Crossfit 718 and I think it is eating me.
Power cleans work to a 3 rep max. 95/ 115/135/155/165/ 175 I got one but failed on my second attempt at 175. I miss the OLY lifting.
All rounds of chest to bar pull ups unbroken but using a kip.
12 minutes of Du’s and KB swings- can’t say i have an accurate count of the DU’s but I coudln’t find a rhythm. averaged about 15 per round. I did 93 KB swings all together, Good workout, I was thoroughly exhausted afterwards. Congrats to Vivion and jess. Its good getting back into the swing of things at 6am.
Be careful. You get stronger when you rest after a work out. If you don’t have enough rest after a stressful work out, you don’t get the benefit. Stress and recovery – you need both. With the unlimited passes I would recommend three days on and one day off. This is the traditional CrossFit stress and recovery format.
8am
500 m row 1:38.4
Snatch balance
3@ 65/75/95/105
Clean
3@ 105/115/135
Grace
30 clean and jerks @ 135lbs
2:59 PR
9am
Power cleans 3@ max weight
135/165/185/185lbs
6 C2B pull ups emotm for 6 minutes
5 burpee penalty if not unbroken.
ALTERNATING EACH MINUTE FOR 12 MINUTES- MAX REPS DOUBLE UNDERS/MAX REPS K.B. SWINGS (24/16KG)
DU- 80/24/21/40/44/50
KBS-16/16/15/15/14/18
Total reps-259+92= 351
You are a beast.
Thanks brother.
Where did grace come from?? That’s not on the blog today!
500M Row @ 80% RPE – 1:49
Power Clean – 15 minutes to build up to a heavy triple – 5@95 / 4@115 / 3@135 / 2@145 (PR)
On The Minute for 6 minutes: 6 Unbroken C2B Pull Up (sub Muscle Up)
Alternating each minute for 12 minutes- Max Reps Double Unders/Max Reps K.B. Swings (24/16kg) – 247 total reps.
400m Run @ 80% Intensity
Power Clean- 3@115 / 3@135 /2@155 (1 Fail) / 2@160 (1 Fail) /
3@155 PR
Every Minute for 6 Minutes:
1: 3 Muscle Ups / 3 C2B
2: 2 Muscle Ups/ 4 C2B
3: 2 Muscle Ups/ 4 C2B
4: Fail Muscle Up / 6 C2B
5: Fail Muscle Up / 6 C2B
6: Fail Muscle Up / 6 C2B
We free-styled a little here, but got some good work done. Linked 3 MU in a row PR. Worked on a full turn out after each Muscle up…very tough…
(C2B not all unbroken… I owe Burpees)
12 Minutes of alternating Double-Unders and KB Swing
DU-60/60/40/40/50/50- Total 300
KBS (24)- 18/12/10/10/12/15- Total 77
Total Reps 377
Great noon crew today.
Sqt: 5 reps x 4 sets @ 250#, 4 reps x 1 set @ 250# (stupid last rep)
Press: 5 reps x 3 sets @ 110#, 5 reps @ 120#, 4 reps x 2 sets @ 120#
Screwed up with the Presses. I thought it was 120# (wasn’t paying good enough attention) for the first three sets. I was happily surprised how easy those reps were — oh well.
Quick Finisher at Home
10 Rounds:
7 Push Ups
9 N-Ups
12 KBS @ 35#
12:18
400 m run 1:41
Power Clean: Heavy Triples @ 65/85/95/105/115/125
Power Clean: Singles @ 135/145/155 PR
On the minute for 6 min: Kipping Pull Ups (not C2B & broken)
Alternating each minute for 12 minutes: Max Reps Double Unders/KB Swings (16kg) 124 total reps
Gotta get my DUs more consistent