21
Jan
Monday, January 22, 2018
Attention Ladies our FREE class is this Tuesday at 7:00 am and 7:45 pm. Knock out your first Foundations class at the same time! We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!
Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
https://crossfitroute7.com/how-to-join/
================================
Free Treatment with Dr. Snow Tonight, Monday, January 22 from 5:30-7pm. First come first serve.
Dr. Stacy is a holistic physical therapist and the founder of Tranquil Place Physical Therapy & Wellness, LLC. She is an expert in movement analysis and in identifying the muscle, joint, and movement dysfunction that is at the source of the problem. Each client is prescribed an individualized treatment plan that addresses the patient as a whole and is tailored to resolve each patient’s complaints and get them back to doing what they love to do.
===================================
Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Strict Pulls/ Amrap Intervals
Wednesday: Clean and Jerk 1RM
Thursday: Run-Climb-Clean
Friday: Snatch Complex
Saturday: Deadlift
Sunday: 4 Round Chipper
Monday: Back Squat
Tuesday: Strict Pulls/ Amrap Intervals
Wednesday: Clean and Jerk 1RM
Thursday: Run-Climb-Clean
Friday: Snatch Complex
Saturday: Deadlift
Sunday: 4 Round Chipper
========================
Back Squat:
4 sets of 3 @ 85%,
then one set of max reps @ 80% (go for more reps than last week)
4 sets of 3 @ 85%,
then one set of max reps @ 80% (go for more reps than last week)
For time:
40 DB Snatch, alternating (50/35#) Fx = 35/20#*
5 Burpee Box Jump Overs (24/20”)*
30 DB Snatch (50/35#) Fx = 35/20#
10 Burpee Box Jump Overs (24/20”)
20 DB Snatch (50/35#) Fx = 35/20#
15 Burpee Box Jump Overs (24/20”)
10 DB Snatch (50/35#) Fx = 35/20#
20 Burpee Box Jump Overs (24/20”)*2018 Open Standards for DB Snatch (no alternating hands above head)
*Box Facing BBJO, 2017 Open Standards
40 DB Snatch, alternating (50/35#) Fx = 35/20#*
5 Burpee Box Jump Overs (24/20”)*
30 DB Snatch (50/35#) Fx = 35/20#
10 Burpee Box Jump Overs (24/20”)
20 DB Snatch (50/35#) Fx = 35/20#
15 Burpee Box Jump Overs (24/20”)
10 DB Snatch (50/35#) Fx = 35/20#
20 Burpee Box Jump Overs (24/20”)*2018 Open Standards for DB Snatch (no alternating hands above head)
*Box Facing BBJO, 2017 Open Standards