Deadlift:
5 x 4 (ME: Working Sets start at 70%)
For Time:
10 Single Arm DB Deadlift 50/35, Fx:35/20 (Left)
15 Single Arm DB Push Press 50/35, Fx: 35/20 (Left)
20 m Single Arm Overhead Lunge 50/35, Fx:35/20 (Left)
25 Burpees
30 Chest 2 Bar Pull ups, Fx: Pull up
25 Burpees
20 m Single Arm Overhead Lunge 50/35, Fx:35/20 (Left)
15 Single Arm DB Push Press 50/35, Fx: 35/20 (Left
10 Single Arm DB Deadlift 50/35, Fx:35/20 (Left)
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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Strength:
Strict Press;
5 x 4(ME: Working Sets start at 70%)
Conditioning:
“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare: 6/21/2017
After “Annie”Rest 5:00, then:
1K Row
AMRAP 15:
200 m Run
15 Box Jumps 24/20
10 Hand Release Push up
Teams of 3
For Time:
30 Power Clean and Jerks (95/65) (Fx:75/55)
25 Power Clean and Jerks (135/85) (Fx:95/50)
20 Power Clean and Jerks (155/105) (Fx:115/80)
15 Power Clean and Jerks (185/125) (Fx:135/95)
10 Power Clean and Jerks (205/145) (Fx:155/105)
Every 4:00 including start:
30/25 Cal Row
20 Pull ups
40:00 CAP
Finisher:
Accumulate a 3:00 Free standing handstand:
Fx: Wall Facing practice pulling feet off the wall
