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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E3MOM 15
3 Split Jerk (ME)
Athletes may take barbell from ground or rack.
“Open Workout 17.5”
10 Rounds
9 Thrusters (95/65)
35 Double Unders
E2MOM 20
1 Snatch + 2 Overhead Squats (ME)
For Time:
3 Rounds
12 Right Arm Dumbbell Snatches
6 Right Arm Dumbbell Front Squats
12 Left Arm Dumbbell Snatches
6 Left Arm Dumbbell Front Squats
6 Bar Muscle Ups (Fx: C2B Pull Ups)
Dumbbell Weights (50/35) (Fx: 35/20)
E3MOM 15
3 Push Press (ME)
Athletes may take barbell from ground or rack.
EMOM 24
Min 1: Max Cal Ski Erg
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Cal Row
Min 6: Rest
Score is total calories.
Closed for the morning. No Morning CrossFit or 7-Fit WODS. Classes will resume at Noon. Thanks and be safe.
Over of the week:
Monday: Core Strength Development
Tuesday: EMOM Push Press
Wednesday: Snatch Complex
Thursday: Split Jerk
Friday: Bench Press
Saturday: Front Squats
Sunday : Strict Gymnastics
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AMRAP 12
12 Burpee Box Jump Overs (24/20)
6 Deadlifts (275/185) (Fx: 205/145) (Rx+: 315/205)
Core Strength Development
4 Sets of:
20 Steps KB Walking Lunges (24/16) (Rx+ 32/24)
20 Russian Twists with Plate (45/25)
Max Time High Plank Hold
If Athlete can hold high plank for >2 min, add weight. Rest 2 Minutes between sets. Walking lunge is with one kettlebell in each hand, farmers carry style.
Closed due to inclement weather. Be safe.
