Deadlift
18:00 to find 1 RM

3 Rounds for time:
25/21 Cal Row,  Fx: 20/17
15/12 strict Pull Ups,  Fx:10
50 Double unders, Fx: 30
15/12 Strict ring dips, Fx:10
*RX+ use Muscle up rings dips

Kipping Pull Up Technique
Rx: 50 Pull ups for time

AMRAP 3 x 3
30 KB SDHP 32/24, Fx:24/16
20 Push Press 115/80, Fx: 95/55 (Rx+135/95)
Max 10 M Shuttles
:90 rest between Amraps

Strength/Skill Schedule This Week

Monday: Clean & jerks
Tuesday: Pull-up technique
Wednesday: Deadlifts
Thursday: Overhead Squats
Friday: benchmark
Saturday: Back Squat
Sunday: Strict Press

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Clean and Jerk
2 cleans (squat) + 1 split Jerk
18:00 to find heaviest complex

AMRAP 15:
21 WBS 20/14 all to 10″ target
15 HR Push ups
9 Power Cleans 135/95 Fx: 115/80
200 m Run

Yoga with Claire 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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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Barbell Step Up
3 x 12 (6 each side)

For Time:
750 m Row
50 OHS 95/65 Fx: 75/55
25 Barfacing Burpees

Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.

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Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Snatch Balance:
5 x 2 (A)

For Time:
30 Handstand Push Ups, Fx: 15 HSPU
15 Power Snatches 135/95 Fx 95/65
20 Handstand Push Ups, FX:10 HSPU
10 Power Snatches 135/95 Fx 95/65
10 Handstand Push Ups, Fx: 5 HSPU
5 Power Snatches 135/95 Fx 95/65
13:00 Cap (but I’m feeling nice so, you can finish it!)