5/3/1 Schedule:
Monday: Back Squat
Wendnesday: Snatch (Just so you know)
Thursday: Bench Press
Saturday: Deadlift

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Back Squat
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

40-30-20
Push Press 115/80, Fx: 95/65
Box Jumps 24/20
C2B Pull Ups, Fx: Pull ups
Courtesy: MisFits Athletics

Ephesians 6:1-3 – Children, obey your parents in the Lord, because this is right. Honor your father and mother which is the first commandment with a promise – that it may go well with you and that you may have a long life.

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

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“Strict Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

For Time:
1-2-3-4-5-6-5-4-3-2-1
Hang Power Snatch 115/80, Fx: 95/65
OHS 115/80, Fx:95/65

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/155)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups
*Compare to 5/17/2014

Do us and yourself a favor. Never say you are weak. There are no weak members in this place. You should be proud and celebrate every single pound you lift, every meter you run and every skill you attempt. You decided to be strong when you woke up this morning and walked through those doors. You could be doing any other kind physical fitness methodolgy, but you chose CrossFit, I think that says a lot about you!

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Glute Ham Raises Instruction:
Rx: 3 sets of 8-10
https://youtu.be/z15C9UZUbss
FX: 3 Sets of 10 Partnes Falling GHR’s
https://youtu.be/_FKqvwVPqUQ

AMRAP 15:
200 M Row
10 Front Squats 155/105, Fx: 115/80
10 Push Jerks 155/105 Fx: 115/80

Finisher:

3 X 10 Turkish Get ups

EMOM 10
2 OHS (A) at 80%

4 Rounds For time:
400 m Sprints
rest 1:1