High Hang Clean
1×3 @65%, 1×3 @70%, 3×3 @75%
Every minute on the minute for 15 minutes: (3 cycles)
Minute 1: 15/12 Cal on Assault Bike, Fx: 12/10
Minute 2: 15 Hollow-Rocks, (Fx: 12 Hollow-Rocks)
Minute 3: 15/12 Cal Row (Fx: 12/10)
Minute 4: 20 Russian KBS (32/24) (Fx: 24/16)
Minute 5 Rest
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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Push Press
5×5@65-70% (A)
5 RFT:
400m Run
30 Wall-Balls 20/14, Fx: 20, Rx+:30/20
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges Front Racked Barbell 95/65, Fx: 75/55
30 Alternating Single-Arm Dumbbell Snatches 50/35, Fx:35/20
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/155)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups
*Compare to 7/22/2017
Coaches note: have people share equipment (all DL and thrusters need to be on platform or on crash mats for thrusters), sharing equipment will greatly increase set-up and break down. Then run a 1 min stagger, faster athlete first.
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Here’s some motivation for your Monday! Congratulations to Coach Crystal, Ashley and Kristen and their 2nd Place finish at the Buff Betty adventure race this past weekend.
Buff Betty is the only all-women’s adventure race in the country! Soloists, two-, three- or four-person teams have 6 hours to complete the course and retrieve as many checkpoints as they can, travelling together as a team. Teams will trek/run, mountain bike and paddle on the flat water of Little Seneca Lake.
https://www.adventureaddictsracing.com/buff-betty
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Weekly Overview:
Monday: Back Squat
Tuesday: Hero WOD “The Seven”
Wednesday: Hang Snatch
Thursday: Push Press
Friday: Hang Clean
Saturday: Front Squat and Team WOD
Sunday: Gymnastic Chipper and Team WOD
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Back Squat
5×5@65-70% (A)
For time :
15 Power Clean 135/95, Fx:115/85, Rx+:155/105
15 Burpee Box Jump Over 24/20
12 Power Clean 155/105, Fx:135/95, Rx+:175/115
12 Burpee Box Jump Over 24/20
9 Power Clean 175/115, Fx:155/105, Rx+:195/125
9 Burpee Box Jump Over 24/20
6 Power Clean 195/125, Fx: 175/115, Rx+: 205/135
6 Burpee Box Jump Over 24/20
3 Power Clean 205/135, Fx: 195/125, Rx+: 225/145
3 Burpee Box Jump Over 24/20
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
“Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups
Crossfit Total:
*Back Squat – 1 RM
*Strict Press – 1 RM
*Deadlift – 1 RM
*In the allotted time establish a 1 rep max for the movements above. For athletes that have been weight training for 3 months or less, find a heavy triple. Coaches discretion based on form and movement of the athlete.
‘Nasty Girls’
3 RFT:
50 Squats
7 Ring Muscle-ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
10 Hang Power Cleans 135/95, Fx: 115/80)
Finisher:
EMOM 10, with a partner
Partner 1 = Rowing for Cals, Rx+: Bike Cals
Partner 2 = 1 Rope Climb, Rx+: Legless 15
Partners alternate every minute
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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10 RFT:
10 Box Jumps 24/20
10 KBS 24/16kg
200m Run
Finisher: Mobility as necessary for CF total
OR
Second metcon (for those not doing the CF Total on Sat):
14 min AMRAP:
14 Alternating DB Snatches 50/35, Fx: 35/20
14 ABMAT sit-ups
14 Burpees
14 Overhead DB Lunges (alternate DB to other arm after 7 reps) 50/35, Fx: 35/20