**Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

Who should sign up?
– athletes with any current injuries
– anyone interested in identifying potential flexibility/mobility issues that may affect his or her ability to properly perform CrossFit movements/lifts

***There are 3 spots available so act quickly***

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Strength/Skill Schedule:
Monday:Split Jerk
Wendesday: Benchmark(Barbell)/Front Squats
Thursday: Deadlift
Friday: Cleans/Benchmark(BW)
Sunday:Snatch

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Split Jerk
Find a heavy single

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

*Compare to 10/27/15

• Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Back Squat
EMOM 10
2 Back Squats ME

AMRAP 12
8 box jumps, 30/24 (32/26 at BCF) Fx: 24/20
10 shoulder to overhead 135/95 Fx: 115/80
12 kettlebell swings, 32/24 Fx: 24/16

***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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Muscle Up Technique:
RX: 30 for time
*100 Meter Run every broken set
Fx: 30 Jumping Muscle Ups

2-4-6-8-10-12-10-8-6-4-2
OH Lunge 45/25 (In place)
Burpees to Plate
Atomic Sit up 45/25

***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 75%
2.5-5# heavier than last week

EMOM 15
Min 1: 2 Rope Climbs 15″
Min 2: 3 Hang Snatches (squat) @80%
Min 3: 6/3 Strict HSPU (Athletes bump up if you need more)

***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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Front Squat
5 x 5 (A: 5# heavier from 2 weeks ago)

Pat’s WOD: Patilac
40/30 Chest to Bar Pull-ups
75 double unders
50/40 Calorie Row
75 double unders
40/30 T2B

Finisher:
Single Arm KB OHS
3 x 10 (ME)