Monday, August 15, 2016

**Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

Who should sign up?
– athletes with any current injuries
– anyone interested in identifying potential flexibility/mobility issues that may affect his or her ability to properly perform CrossFit movements/lifts

***There are 3 spots available so act quickly***

==========================================================

Strength/Skill Schedule:
Monday:Split Jerk
Wendesday: Benchmark(Barbell)/Front Squats
Thursday: Deadlift
Friday: Cleans/Benchmark(BW)
Sunday:Snatch

==========================================================

Split Jerk
Find a heavy single

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

*Compare to 10/27/15