Strength/Skill Schedule:
Monday: Deadlift
Tuesday: Pull Up Complex and Development/ EMOM 15
Wednsday: Clean Complex
Thursday: Handstand Push up Complex and Development
Friday: Snatch Complex
Saturday: Bench Press
Sunday: Front Squats/ Row intervals
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Deadlift
Establish a 2RM
5 Rounds for Time:
10 Toes to Bar
10Overhead Squats 135/95, Fx:95/65
10 Lateral Burpees over Bar
15:00 Cap
Establish a 3RM Push Press
4 Rounds.
10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R)
10 In Place Front Rack DB Lunges 50/35, Fx: 35/20 (5L/5R)
8/5 Strict Pull Ups, Fx: 10 Kipping pull ups
200 m Run
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.
