Turkish Get Ups
3 x 6-8 (3-4 each side)
Diane
21-15-9
Deadlift 225/155
Handstand Push Ups
Dumbbell Open Prep
3 Sets:
15 DB Thrusters (50/35 if available) 45/30, Fx: 30/20
10 Burpees as Fast as possible
Rest: 90 seconds
Turkish Get Ups
3 x 6-8 (3-4 each side)
Diane
21-15-9
Deadlift 225/155
Handstand Push Ups
Dumbbell Open Prep
3 Sets:
15 DB Thrusters (50/35 if available) 45/30, Fx: 30/20
10 Burpees as Fast as possible
Rest: 90 seconds
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at 6:30 pm to Watch the 17.1 announcement.
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5 RM Back Squat Retest.
Option 1: Perform a 20 Rep Attempt at established 5RM
Option 2: Establish a new 5 RM
20:00
1-2-3-4-5-4-3-2-1
Bar Muscle Ups, Fx: Chest to Bar Pull ups
Squat Snatch @ 80%
Hoping everyone took advantage of the beautiful weather over the week. Now it’s time to grind. This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at 6:30 pm to Watch the 17.1 announcement.
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Strength and WOD Schedule:
Monday: Hang Cleans, rope climbs and DB snatches
Tuesday: Back Squat 20 Rep Retest
Wednesday: Diane
Thursday: Push Jerk
Friday: Open Wod 17.1
Saturday: Front Squat 20 Rep Retest (May change based on 17.1)
Sunday: Power Snatch
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EMOM 15:
Min 1: 5 Touch n Go Hang Power Cleans*
Min 2: 2 Legless Rope Climbs, Fx: 2 Rope Climbs
Min 3: 20 alternating DB snatches*
*choose heaviest weights possible
3 Rounds:
400m run
50 double unders
15/10 Ring Dips Fx: 9/6 Ring Dips
RX+ use high rings for ring dips
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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Push Press:
5 x 5 (A, ~80-85%)
30-20-10
Kettlebell Swings 24/16
Push Ups
Sit ups
32/24kg for RX+
50 V ups for time
Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall
“Nutts”
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) 10/9
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar”
Compare: 8/27/16
