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

==================

Snatch
6 x 2 working sets start at 70%
*must have no misses to increase weight

“Karen”
150 WBS 20/14
13:00 Minute Cap
compare:12/4/2014

Deadlift;:
3 x 70%, 80% and 3+ x 90%

AMRAP 9:
6 Hang Power Clean and Push Jerks 115/80 Fx: 95/65
12 Pistols FX:Candlesticks
*do lunges if you cannont do candlesticks

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

=============================

Pull Up Development:
RX: 3-5 sets of 2 Strict + 3 Strict C2B + 4 kipping + 5 Kipping C2B
FX: 2 Strict +3 kipping + 4 Kipping C2B
*Rest as needed, Butterfly is allowed.
**RX+ throw in a bar muscle up or 2 at the end of the complex!

15-12-9
OHS 135/95, Fx: 115/80
Push Ups
then, 9-12-15
Front Squat 135/95, Fx: 115/80
HSPU

100 Ft. Hand Stand Walk for time
Fx: 50

“Encourage those around you by never giving up on your dreams.”

~Unknown~

====================================

Bench Press
3 x 70%, 80% and 3+ x 90%

3 Rounds for Time:
15 T2B Fx; 10T2B
20/18 Ca Row Fx: 15/12
THIS IS 100% EFFORT
Rest 1:30
*Score is total time

25 minutes to find a heavy Clean and Jerk

20-15-10-5
Push Press 95/65 Fx:75/55
Burpees over Bar
*5 burpee penalty for putting barbell down

*RX+ 115/80