***Next Wednesday, August 17 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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Muscle Up Technique:
RX: 30 for time
*100 Meter Run every broken set
Fx: 30 Jumping Muscle Ups
2-4-6-8-10-12-10-8-6-4-2
OH Lunge 45/25 (In place)
Burpees to Plate
Atomic Sit up 45/25
***Next Wednesday, August 17 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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Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 75%
2.5-5# heavier than last week
EMOM 15
Min 1: 2 Rope Climbs 15″
Min 2: 3 Hang Snatches (squat) @80%
Min 3: 6/3 Strict HSPU (Athletes bump up if you need more)
***Next Wednesday, August 17 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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Front Squat
5 x 5 (A: 5# heavier from 2 weeks ago)
Pat’s WOD: Patilac
40/30 Chest to Bar Pull-ups
75 double unders
50/40 Calorie Row
75 double unders
40/30 T2B
Finisher:
Single Arm KB OHS
3 x 10 (ME)
***Next Wednesday, August 17 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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KB Single Leg Deadlift
4 x 12 (6 each side)
AMRAP 20
400 m Run
30 ABMAT sit-ups
20 Box Jumps Overs* 24/20
10 Deadlifts 225/155 Fx: 185/135
*can jump all the way over or off the top. Hips must extend if touching the top of the box.
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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“Grace”
For time:
30 clean & jerks, 135/95
*Compare: 8/10/2015
Cap: 8:00
Power Clean & Jerk
5 x 1 (ME)
*working sets start at 70%
Finisher: 600 M Sled Drag *Moderate Weight/ should be able to continuously walk or -Goat Work
