Monday, January 14, 2019 – CrossFit Route 7

Closed for the morning. No Morning CrossFit or 7-Fit WODS. Classes will resume at Noon. Thanks and be safe.

Congratulations to Team Flex Appeal (Cynna, Ashleigh, Shivon) and their 3rd finish this weekend. Congratulations girls. Hard work paying off!

Over of the week:
Monday: Core Strength Development
Tuesday: EMOM Push Press
Wednesday: Snatch Complex
Thursday: Split Jerk
Friday: Bench Press
Saturday: Front Squats
Sunday : Strict Gymnastics

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AMRAP 12
12 Burpee Box Jump Overs (24/20)
6 Deadlifts (275/185) (Fx: 205/145) (Rx+: 315/205)

Core Strength Development

4 Sets of:
20 Steps KB Walking Lunges (24/16) (Rx+ 32/24)
20 Russian Twists with Plate (45/25)
Max Time High Plank Hold

If Athlete can hold high plank for >2 min, add weight. Rest 2 Minutes between sets. Walking lunge is with one kettlebell in each hand, farmers carry style.