**Wednesday, May 18 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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5/3/1 Schedule:
Tuesday: Strict Press
Wednesday: Back Squat
Saturday: Deadlift
Bench Press will be done for Meathead Monday , so wear something brotastic!

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Bar Muscle Up Technique

30-20-10
Front Rack Lunges 95/65, Fx: 75/55
Box Jumps 24/20
15:00 Cap

Tabata Finisher:
Air squats
Double Unders
Alternating

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

Give a read: http://zusayoga.com/yogaandcrossfit/

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Power Clean
6 x 2 (ME)

50-40-30-20-10
Push Ups
Sit ups

Deadlift:
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.

AMRAP 15:
20 walking OH lunges 45/25 Fx: 25/15
15 unbroken wall balls 20/14 (2 burpee penalty every time you break on wall balls)
10 burpees

Turkish Get Up Technique:
3 x 10 (5 each side)

EMOM 21:
Min 1: 200 m Run
Min 2: 10 T2B
Min 3: 5 Power Cleans 80%
*Rotating stations

Bench 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.

AMRAP 12:
2 Muscle Ups (bar or ring) FX: C2B pull-ups
6 Pistols Fx;KB lunge
12 KB Snatches 24/16, FX: 16/12
*Do not have to Alternate, Hang is exceptable