Jump in line for some treatment with Tyler! First come first serve from 5:30pm-7pm

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Schedule/Skill Schedule:
Monday: Row/clean intervals
Tuesday: Back Squat and “Worse Karen”
Wednesday: Floor Press
Thursday: Deadlift
Friday: Open WOD 16.3
Saturday: Shoulder to Overhead Complex
Sunday: Handstand Walk/AMRAP Intervals

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On a 40:00 running clock:

From 0:00 to 9:00
750m Row
21 Power Cleans (135/95#) Fx = 95/65# Rx+ = 185/125#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 10:00 to 9:00
750m Row
15 Power Cleans (165/115#) Fx = 115/85 # Rx+ = 205/135#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 20:00 to 29:00
750m Row
9 Power Cleans (185/125#) Fx = 135/95 # Rx+ = 225/155#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 30:00 to 40:00

10 Minutes to Establish 1 RM Power Clean

*Record Total Burpees and 1 RM Power Clean

Yoga with Kendra at 11:15 am. 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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4 RFT*, with a partner, one partner working at at time:
17 Box Facing Burpee Box Jumps (24/20″)
17 Ab-Mat Sit-ups
17 DB Thrusters (2 x 50/30#) Fx = 35/20#
17 HSPU (Fx = push-ups)
17 DB Snatches, alternating (50/30#)
17 TTB (Fx = hanging knee raises)
17 DB Squat Cleans (2 x 50/30#)
17 Wall-Balls (20/14#)
17 Calorie Row
*45 Minute Cap

Excel Rehab will be at the box today at 9:30 am to talk about services they have available for athletes and staying healthy for performance!

“At Excel Rehabilitation our goal is to provide excellent outpatient orthopaedic and sports physical therapy services for the treatment of musculoskeletal injuries. Proudly owned and operated by physical therapists. We provide quality orthopaedic and sports physical therapy to return you to the highest level of performance in life and on the field. At Excel we are 100% committed to patient care and helping our patients achieve their goals.”

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Deadlift
5 sets of 4 reps*
Rest as needed
*Add 10+ lbs over last weeks 5 sets of 5

On an 8:00 Clock
800m Run Buy-in, then in the remaining time AMRAP:
8 KBS (24/16 kg) (Rx+ = 32/24 kg)
8 Pull-ups (Rx+ = C2B Pull-ups)
8 Shoulder-to-Overhead (115/75#)

Excel Rehab will be at the box Saturday, January 27 at 9:30 am to talk about services they have available for athletes and staying healthy for performance!

“At Excel Rehabilitation our goal is to provide excellent outpatient orthopaedic and sports physical therapy services for the treatment of musculoskeletal injuries. Proudly owned and operated by physical therapists. We provide quality orthopaedic and sports physical therapy to return you to the highest level of performance in life and on the field. At Excel we are 100% committed to patient care and helping our patients achieve their goals.”

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5 Sets of:
Low Hang Snatch + Snatch (drop barbell between reps)
Rest as needed

15.3
AMRAP 14 Minutes:
7 Muscle-ups (Fx = Ring Dips x 14 or Ring Push-ups x 14)
50 Wall-Balls (20/14#)
100 Double-Unders

Rope climb technique
*wear tall socks!

6 RFT:
200m Run
3 Rope Climbs (15’)
6 Hang Power Clean (155/105#) Fx = 115/80
12 V-Ups

EMOM 9 (3 sets) of:
Min 1 – :40 Side Plank – Right
Min 2 – :40 Side Plank – Left
Min 3 – 30 Bicycle Crunches