20
Jun
06/21/2016
CH, EW, WB – CROSS TRAINING
Weightlifting
Snatch (Complex 3 x 3)
15 minutes to finish all 3 sets
1- Snatch grip deadlift
1- Power snatch
1- Overhead squat
1- Snatch balance
-Hold bar for entire complex
-After snatch balance, you can drop the bar
– 3 weight changes
WOD – (Time)
AFAP:
60 Single Unders
50 Box Jumps (20″/16″)
40 KB SDHP (70#/53#)
30 Ring Rows
20 Alt. Pistols (10 each leg)
10 Deadlifts (225#/155#)
5 Ring Muscle-Ups
2 Rope Climbs
Announcements:
Hey Ladies…..Woman’s WOD & Wine June 23rd @ 6:45pm at Clinton Hill
~NEW SCHEDULE~
* OLY Barbell Club, Mon 8pm @ CH / Wed 8pm @ EW look for “BK Fit Barbell Club”
** Power Lifting is at Williamsburg @ S&S Barbell. Please go there to lift.
*** Open Gym is now 6 days a week.
**** All of this is included in every membership + access to 4 different gyms!!!