Yoga with Chuck 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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Pistol Skills and Progressions:
5 Rounds:
10 Pistols
10 Ring Rows
3 Rounds:
10 Burpees
15 Thrusters 115/80, Fx:95/65
200m Run
25 Russian Kettlebell Swing 32/24, Fx:24/16
30 Abmat Situps
Check it out. We got a “Ring Thing”. If you ever wanted a muscle up here’s your chance just ask coach! For more info check out this video, or visit https://www.powermonkeyfitness.com/
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5 Sets of:
1 Low Hang Pull + 2 Low Hang Power Clean (ME)
AMRAP 9:
5 Deadlift 185/125, Fx:135/95
5 Hang Power Cleans 185/125, Fx:135/95
5 Bar Muscle Ups, FX: Chest to Bar Pull ups
Snatches:
Find Heaviest Complex of:
2 Hang Squat Snatches + 1 Squat Snatch
AMRAP 15:
5 Strict Handstand Push Ups, Fx: Kipping HSPU
10 Overhead in Place Lunges 115/80, Fx: 95/65
15 Burpees
*RX+ 135/95
EMOM 15: choose a challenging weight (try to work heavy on cleans and rows). Slow and heavy versus fast and light:
Min 1: Double KB Hang Cleans Fx: single arm KB Hang Cleans
Min 2: Plank Hold Elbows
Min 3: 3 Part Renegade Rows
*Teach DB Cleans to athletes with difficulty with KB’s
4 Rounds of
Min 1: Box Jump Overs 24/20
Min 2: Alt. Suitcase Carry Step ups 50/35, Fx:35/20 (20″ for all)
Min 3: Assault Bike Calories
Min 4: Rest
*BCF, Min 3: 200m run Option/alternate Run and AAB
The realest and illest train at 6am! Rise and shine for dem gainz!
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Kipping Ring Dip Technique
RX: AMRAP 6 min ME Ring dips
AMRAP 20 Partner WOD (one partner working at a time):
20 Pull Ups
20 Shoulder to Overhead 155/105, Fx: 135/95
20 Toes to Bar
20 WBS 20/14
20 Cal Row
