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

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

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Deadlift:
15:00 to establish a Heavy set of 5
then,
perform 2 Dropsets of 5 at 85%-90%

*20:00 Cap

21-15-9
Overhead Squats 115/80, Fx: 95/65 RX+ 135/95
*50 Double Unders to Start and between each round including last round

We are halfway through our Renaissance Periodization 90 day challenge. Ask about the progress and success for members that have had challenges with workout performance and weight loss. Our purchase links and discount codes are still available if interested in changing the way you eat to fit your lifestyle and goals.

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Strength/Skill Schedule:
Monday: Cleans and Climbs/ Front Squat Finisher
Tuesday: Deadlift
Wednesday: Ring Dip/ Partner WOD
Thursday: EMOM Circuit and stations
Friday: Snatches
Saturday: Hang Power Cleans
Sunday: Pistols

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4 Rounds For time:
400 m Run
3 Rope Climbs
10 Power Cleans 135/95, Fx:115/80

EMOM 10:
2 Front Squats (A)

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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Bulgarian Split Squat (RFESS):
3 x 10 each leg (ME)
Superset with 3 x ME time Ring Support Hold

*athletes can use 1-2 kettlebells to meet the stimulus needed.

4 Rounds for Time:
20 Kettlbell Swings 32/24 Fx: 24/16
30 ABMAT sit-ups
400m run