Overhead Squat
5 x 3 (A)
*From the Rack
“Gymnast Mono”
AMRAP 5:
10/7 Cal Row or Assault Bike
15 Air Squats
*Rest 2:00
AMRAP 5:
30 Double Unders
10 Push Ups
*Rest 2:00
AMRAP 5:
100m Run
4/2 Ring Muscle Ups, Fx: 5/3 C2B Pull ups
(19:00 total)
Test WOD added tonight 6:30 Pm
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AMRAP 10: Max HSPU
AMRAP 15:
5 Power Snatches 115/80, Fx: 95/65
7 Toes 2 Bar
9 Box Jumps 30/24, FX:24/20
Rx+ 135/95
Test WOD added to Schedule: 6:30 Pm Friday, April 6th.
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Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in.
Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Teams of 2 (1:1 rest)
12 Rounds
8 Over-the-Bar Burpees
12 Dead-lifts (185/125#)
16 Wall-Balls (20/14#)
*Partners alternate completing rounds until a total of 12 rounds are complete.
Test WOD added to Schedule: 6:30 Pm Friday, April 6th.
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Olympic Total:
Establish a 1RM Snatch
Establish a 1RM Clean and Jerk
Finisher (if desired):
500 M Row Time Trial
Test WOD added to Schedule: 6:30 Pm Friday, April 6th.
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10:00 to
Establish a 1RM Weighted Pull up
Rest 2:00 then..
Establish 1 MAX UB set of Strict Pull ups
Fx: Establish a 5 rep of difficult Pull Up modification
*Ring Row with Feet on Box
*Ring Row
*Pull ups from the knees (Barbell in the Rack)
3 Rounds for time
400m Run
25 Sit ups
50 Double Unders
25 Russian Kettlebell Swings 32/24, Fx: 24/16
