Strength for the Week
Monday: Strict Press
Tuesday: Front/Back Squat
Wednesday: Turkish Getup
Thursday: Deadlift and HSPU
Friday: Front/Back Squat
Saturday: Team Double “DT”
Sunday: Double MetCon
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Strict Press
5 x 5 (ME)
15:00
3 Rounds:
400m Run
10 Power Clean 155/105, Fx: 115/80
50 Double Unders Fx: 30 Double Unders
6 x 1:00-1:15
Single Arm Overhead KB Hold
3 sets each side
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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Kipping Pull Up Technique
Rx: Max Pull ups in 4:00
RX+ Max C2B Pull ups in 4:00
3 Rounds of
AMRAP 3:
10 Power Snatches 115/80, Fx: 95/65
ME WBS 20/14
Rest 2:00
Rx+: 135/95
Deadlift:
5 x 4 @ 80% of 2RM
AMRAP 15:
200m Medball Run 20/14
20 Overhead walking Single Arm DB Lunges 50/35, Fx:35/20
10 Deficit Handstand Push Ups 4″/2″ Fx: Handstand Push Ups (women to an ABMAT)
Clean Complex:
20 minutes to Find Heavy Complex
2 Hang Power Cleans+ 1 Power Clean + 1 Jerk
12 EMOM
ODD: 3-5 Muslce ups, Fx: Chest to bar pull ups + Ring Dips
Even: 5 Overhead Squats (ME) from the floor
Front Squat/Back Squat Cycle
6 x 3/6 @ 88%
Rest 2:00-3:00
21-15-9
Push Jerk 135/95, Fx:95/65
Toes to Bar
Burpees
