***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)
***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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KB Single Leg Deadlift
4 x 12 (6 each side)
AMRAP 20
400 m Run
30 ABMAT sit-ups
20 Box Jumps Overs* 24/20
10 Deadlifts 225/155 Fx: 185/135
*can jump all the way over or off the top. Hips must extend if touching the top of the box.
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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“Grace”
For time:
30 clean & jerks, 135/95
*Compare: 8/10/2015
Cap: 8:00
Power Clean & Jerk
5 x 1 (ME)
*working sets start at 70%
Finisher: 600 M Sled Drag *Moderate Weight/ should be able to continuously walk or -Goat Work
Strength/skill Schedule:
Monday: Bench Press/weighted pull-ups
Tuesday: Bench Mark WOD/Clean & jerks
Wednesday: Single leg DL
Thursday: Front Squat
Friday: Power Snatches
Saturday: Muscle up technique
Sunday: Back squats
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Superset:
3 x 5 (A ~80%) Bench Press
3 x 5 (Across as heavy as possible) Weighted Pull ups
Run 200m
20 KBS 24/16
20 Ring Dips
Run 200m
15 KBS 24/16
15 Ring Dips
Run 200m
10 KBS 24/16
10 Ring Dips
Run 200m
RX+ 32/24
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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EMOM 8:
3 TNG Deadlifts @ 80-85%
AMRAP 5 x 2
15-12-9-6-3
WBS 20/14
T2B
*5 burpee penalty for breaking sets
Rest 3:00 btw AMRAPs
