CrossFit Route 7 » Monday, August 13, 2018
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Monday, August 13, 2018

The Summer Sizzle series was step 1, now it’s time to put that knowledge to the test! This 7-day eval will get you used to tracking meals, workouts, and sleep for our pre-challenge prep, before ultimately leading in to our Fall Challenge!

How it works:
From August 12-18, you’re in charge. We’ll give you the tools you need to calculate daily calories and macros, and guidance on how to track meals, workouts, and sleep.

What do I do?:
This is the week where you track EVERYTHING. If you’ve never done this before, it can be very eye-opening! If you have but have fallen off of this, it’s a great time to get back on track.

What happens next?:
Everything will be posted this week to give you time to ask any questions before the start on Sunday. Hopefully everyone gets involved, because accountability is always easier with a strong support system (that’s us!).

Keep an eye out for the 7-Day Cleanup and Pre-Challenge prep, coming soon! (Save the dates: August 19-25).

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Strength and Skill Schedule:
Monday: Back Squat
Tuesday: Quadruple AMRAP 4
Wednesday: Deadlift
Thursday: Shoulder to Overhead Complex
Friday: Front Squat
Saturday: Ring Muscle Ups
Sunday: Power Snatch

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Back Squat:
3 x 6 (ME: Working Sets start at 70%)

3 Rounds for time:
400m Run
25 Russian KB swings 32/24, Fx: 24/16
20 Abmat Sit up with Medball (ball touches floor behind head and in front of Feet) 20/14, Fx: 14/10

 

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