10
Feb
Monday, February 11, 2019
Saturday, February 16, 2019, come out for our 2nd CrossFit Route 7 bowling night at Bowlero Centerville. Show your technique, bring a friend and lets have some fun. Family friendly. Gutter Ball burpee penalties are in effect!
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Overview Of the Week:
Monday: Overhead Squats
Tuesday: 5:00 minute Amrap x4
Wednesday: Valentines Day WOD
Thursday: Push Press
Friday: Open WOD “17.3”
Saturday: “The Chief”
Sunday: Strict Press
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Strength:
“Giant Set:”
Overhead Squat
3 x 5 (ME)
Single Leg Gulte Bridge
3 x 12 (6L/6R)
Hollow Rocks
3 x 10-15
Rest about 15-30 seconds between movements and 2:00 between Sets
*Athletes can take OHS from ground or rack
Conditioning:
AMRAP 12:
10 Toes to bar
10 Overhead Squats 115/80, Fx:95/65
10 Box Jumps 24/20
Rx+135/95