Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Every 2 minutes for 16 minutes (8 sets) of:
1 Hang Power Clean + 1 Clean + 1 Split-Jerk (drop between hang power clean and clean)
Build up to a heavy complex for the day

For time:
30 Burpees-over-the-bar
15 Clean and Jerk 135/95, Fx: 95/65
24 Burpees-over-the-bar
12 Clean and Jerk 135/95, Fx: 95/65
18 Burpees-over-the-bar
9 Clean and Jerk 135/95, Fx: 95/65

*Rx+: 185/125#

**Time-cap = 15 minutes. If an athlete does not finish within the time-cap, the score is total reps completed.

(15-Minute Practice)
3 sets of 10-12 reps Strict/Assisted/Banded Pull-ups

*Advanced Athletes
3 Sets of:
2-10 Unbroken Bar Muscle-ups, consistent unbroken sets
20m Handstand Walk (2 x 10m unbroken)
*Rest as needed between sets

Give this Drill a try from MisFits!

AMRAP 10:
1,2,3…
HSPU, Rx+ = Strict HSPU
One-Arm DB Thrusters 50/30
Ring Dips
*Alternate arms each set

AMRAP 10:
FX: 2, 4, 6, etc..
Push-ups
One-Arm DB Thrusters 35/20
Banded ring dips
*Alternate arms each set

3 Super-Sets:
10 V-ups
10 Hollow-Rocks
10 Tuck-ups
Rest :60 between sets

POST WOD MOBILITY!

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Jonathan from GNC will be here tonight just in time for the start of the Nutrition Challenge from 5:00 pm-6:30 pm.

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Strength/Skill Schedule
Monday: Back Squat Nutrition Challenge Benchmark WOD
Tuesday: Bar MU Skill
Wednesday: Clean Complex
Thursday: 3 Position Snatch
Friday: Open WOD 15.5
Saturday: Deadlift/Partner WOD
Sunday: Bench Press

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Back Squat:
4×5 @ 80%, then one set of 5+ reps (max reps) @ 80%
Rest as needed

Nutrition Benchmark test (record your score and scaling and re-test Feb 12):
On a running clock:
From 0-12:00, AMRAP 12:
6 Front Squats (155/105#) Fx = 115/75#
8 C2B Pull-ups (Fx = pull-ups or ring-rows)
40 Double-Unders
Rest 3 minutes then when the clock reaches 15:00…

1 Max Set Unbroken Wall-Balls (20/14#)*

*Record two scores, Reps for AMRAP and Max Unbroken Set of Wall-Balls

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