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

“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe

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Snatch (squat)
20 Minutes to find Heavy Single

For Time:
120 Double Unders
30 Snatches (squat) at 80% of Strength
120 Double Unders

Plank Finisher:
Accumulate a 5:00 Plank In the least amount of sets possbile

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

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Kipping HSPU Technique OR
Rx: 5 x 3 Strict + 5 Kipping
FX: 6 x 4 Kipping
* Minimal Rest
**feel free to scale up to make this more challenging

Partner WOD: For time
1K Row Buy in:
2 rounds of:
50 WBS 20/14
50 Deadlifts 185/125 Fx: 135/95
50 Box Jump Overs 24/20*
1K Row Cash out
*feet may touch the top of the box, not required to open the hips

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