“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
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
“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
