Kipping/Butterfly Pull up technique
Rx: 3 ME Sets of Pull Ups
rest 1:00 between sets

3 Rounds for total time:
15 Box Jumps overs 24/20
15 HSPU
15 Power Snatches 115/80, Fx: 95.65
Rest 1:00
*feet can land on box

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Tonight, join us for a fun, free WOD at6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join!

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Bench Press
5 x 65%, 75% and 5+ x 85%

• When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
• The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
• The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.

To find your 1Rm, use the calculator below for the Heaviest 5 BP found Saturday.

http://www.crossfitcenturion.com/centurion/1rm (courtesy of CrossFit Centurion)

Fitness & performance:
“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)
*Compare to 4/15/2015

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Friday, April 8, join us for a fun, free WOD at6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join!

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Back Squat
5 x 65%, 75% and 5+ x 85%

• When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
• The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
• The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.

3 Sets:
12 Alt. Barbell step ups 20″ 95/65 fx: 75/55
10-20 GHD sit ups, Fx: 10-15 V-ups

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Friday, April 8, join us for a fun, free WOD at6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join!

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Double Under Skills and Practice

If you have Double unders:
Goat Work

Partner WOD:
AMRAP 30:
1K Row
50 S2OH 135/95, Fx: 95/65
100 WBS 20/14
200 Double Unders
*1 person working at a time.

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

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Free Boot Camp and Yoga tonight at 6:30 pm. Check it Out!

Modified Tuesday Schedule:
No 6:30pm or 7:30pm Wod
Open gym at 8:00 pm

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5/3/1 Schedule:
Monday: Strict Press
Thursday: Back Squat
Friday: Bench Press
Sunday: Deadlift

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BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Friday, April 8, join us for a fun, free WOD at 6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join!

EMOM 16:
Even: 2 Hang Snatches (full) + OH Squat ~75%
Odd: 5/3 Muscle ups, Fx: 8/5 C2B Pull ups

For Time
cash in: 400 M Row
4 rounds:
15 KB swings 32/24 Fx: 24/16
15 Burpees to 6″
cash out: 400 M Row