A1) Matador Dip, Box Dip, or Leg Assisted Box Dip:
3 x 12-15 @ “Slower Down-Faster Up”
A2) Romanian Deadlift:
3 x 12-15 @4121
The “4121” tempo we’re using on strength work this cycle would be NO JOKE for dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken. Rest :30 between movements and 1:00 between sets.
Post loads to comments.
Week 3 of 6
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AMRAP 10:00
1 Hang Power Snatch 155/105
3 Handstand Push-Ups
The hang power snatch should be on the heavier side for you for reps, scale up if the Rx’d load is not. Modify the HSPU to Wall Walks or heavy DB Push Presses as appropriate.
Post Rx and rounds completed to comments.
Alona and Erica put on a hoop performance at the 2017 CFSBK Art Show
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate.
Today’s Schedule
9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym
Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells
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The Iron Triathalon with Jason Khalipa and Dan Bailey
Jason and Dan take on 1-20 reps of “Linda” which is:
1.5x Body Weight Deadlifts
1x Body Weight Bench Press
75% Body Weight Clean