Deadlift
18:00 to find 1 RM
3 Rounds for time:
25/21 Cal Row, Fx: 20/17
15/12 strict Pull Ups, Fx:10
50 Double unders, Fx: 30
15/12 Strict ring dips, Fx:10
*RX+ use Muscle up rings dips
WOD / Events
Kipping Pull Up Technique
Rx: 50 Pull ups for time
AMRAP 3 x 3
30 KB SDHP 32/24, Fx:24/16
20 Push Press 115/80, Fx: 95/55 (Rx+135/95)
Max 10 M Shuttles
:90 rest between Amraps
2
Oct
Monday, October 3, 2016
Strength/Skill Schedule This Week
Monday: Clean & jerks
Tuesday: Pull-up technique
Wednesday: Deadlifts
Thursday: Overhead Squats
Friday: benchmark
Saturday: Back Squat
Sunday: Strict Press
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Clean and Jerk
2 cleans (squat) + 1 split Jerk
18:00 to find heaviest complex
AMRAP 15:
21 WBS 20/14 all to 10″ target
15 HR Push ups
9 Power Cleans 135/95 Fx: 115/80
200 m Run
1
Oct
Sunday, October 2, 2016
Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/
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Barbell Step Up
3 x 12 (6 each side)
For Time:
750 m Row
50 OHS 95/65 Fx: 75/55
25 Barfacing Burpees
30
Sep
Saturday, October 1, 2016
Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.
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Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!
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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/
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Snatch Balance:
5 x 2 (A)
For Time:
30 Handstand Push Ups, Fx: 15 HSPU
15 Power Snatches 135/95 Fx 95/65
20 Handstand Push Ups, FX:10 HSPU
10 Power Snatches 135/95 Fx 95/65
10 Handstand Push Ups, Fx: 5 HSPU
5 Power Snatches 135/95 Fx 95/65
13:00 Cap (but I’m feeling nice so, you can finish it!)
29
Sep
Friday, September 30, 2016
Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.
==============================
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!
===============
On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/
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Deadlift Resets
5 x 3 at 95% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep
4 Rounds:
15 Russian KBS 32/24, Fx: 24/16
15 Box Jump overs 24/20
15 Goblet Squats 32/24, Fx: 24/16
Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.
==============================
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!
===============
On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/
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Behind the neck Split Jerk
5 x 3 (A)
*from the rack
EMOM 15
Min:1-5: 5-6 Muscle Ups Fx:C2B Pull Ups
Min 6-10: 5 Hang Power Cleans (Athletes Choice)
Min 11-15: 15/12 Cal Row
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!
===============
On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/
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Pistol Technique
RX: EMOM 5
12 Pistols (6 Each Leg)
AMRAP 20
100 Double Unders
80 WBS 20/14
60 Burpees
40 Front Squats 135/95, Fx: 95/65
20 Cal Row
26
Sep
Tuesday, September 27, 2016
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!
===============
On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/
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10 min Kipping handstand push-up technique (athletes with an excellent kip can work shoulder mobility or stability exercises – theraband routine)
“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
12:00 Cap
compare: 8/3/2015
10 min EMOM: 3 front squats (A@75-80% depending on how legs feel after Diane)