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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Rope Climb (skill work)
EMOM 10:
2 Rope Climbs (15′) (fx = 1 rope climb)
AMRAP 20:
60 Double-Unders
20 KBS 32/24 Fx: 24/16 KG
15 Power Cleans 115/80 Fx: 95/65
10 Power Snatches 115/80 Fx: 95/65
RX+: 135/95
Strict Press
3×3 – heavy triple over 3 sets
2×2 – heavy double over 2 sets
Rest as needed
On a 21 Minute Running Clock:
AMRAP 5 Minutes:
8 Thrusters (115/85#)
6 Burpees-over-the-bar
Rest 3 minutes
AMRAP 5 Minutes:
8 Thrusters (95/65#)
6 Pull-ups*
Rest 3 minutes
AMRAP 5 Minutes:
8 Thrusters (75/55#)
6 Burpees-over-the-bar
6 Pull-ups*
*Rx+ = C2B Pull-ups. Add up total reps for each AMRAP to one score for all three intervals
Deadlift
5 sets of 6 reps*
*Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’ sets of 7
Rest 2-3 minutes
For time:
400m Run (sub 500m row if too cold)
30 Alternating DB Snatch (50/35#) fx (35/20#)
30 Push-ups
400m Run
20 Alternating DB Snatch (50/35#)
20 Push-ups
400m Run
10 Alternating DB Snatch (50/35#)
10 Push-ups
(Optional):
3 Sets of:
GHD Sit-ups x 10-20 reps
Every 2 for 20 (10 sets) of:
2 Power Cleans + 1 Push-Jerk +1 Split Jerk*
*Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day
AMRAP 12 Minutes:
25-20-15-10
Box Jump Overs (24/20”)
KB Swings (53/35#)
Ab-Mat Sit-ups Rx+ = Toes-to-Bar
Attend our FREE class this tonight at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course. Just sign up here and come ready to sweat and have a great time learning CrossFit movements.
Reserve your spot today! https://crossfitroute7.com/try-us-for-free/
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Back Squat:
4×5 @ 75%, then one set of 5+ reps (max reps) @ 75%
Rest as needed
On a running clock:
At 0:00, for time:
750m Row
50 x Wall-Balls (20/14#)
at 8:00, for time:
750m Row
50 x Front Rack Lunges (95/65#), fx = 65/45#
• Stagger 4 minutes for large classes, heat 1 going at 0 / 8 and heat 2 going at 4 / 12
• Record times for each set; add up times for a total time
• Encourage athletes to attempt going unbroken for as long as possible, the top athletes being able to do both sets unbroken
• Time cap the first interval at 7 minutes, so that the slowest people will get at least 1 minute of rest
