CrossFit Route 7 » Monday, March 12, 2018
Call Us: (571) 318-9427

Monday, March 12, 2018

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kickstart your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
 
Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
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CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

For details or other questions about the open visit games.crossfit.com

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Schedule Reminder: 

We will be running our standard Mon, Wed and Friday 6:45 pm Foundations and also a Tuesday, Thursday 7 am with a Saturday at 11:30am. Due to the am Foundations we will not have 7 am WOD on Tuesday and Thursdays but Open Gym will still be available.

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Strength/Skill Schedule:
Monday: Snatch
Tuesday: Front Squat
Wednesday: Handstand Walking Skills
Thursday: Partner WOD
Friday: Open WOD 18.4
Saturday: TBD
Sunday: Strict Press

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Snatch:
*16:00 Clock
Every 2:00 for 8:00 (4 sets):
2 reps Touch-and-Go @ 65-75% (2 sets @ 65%, 2 sets at 75%)
then,
Every 2:00  for 8:00 (4 sets):
1 Rep @ 80-90% (start at 80% and increase load up to 90% based off of feel)

AMRAP 4:00
400m Run
Max DB Overhead Squats 50/35, Fx: 35/20* – alternate arms every 10 reps
*Rest 1 minute
AMRAP 4:00
400m Run
Max DB Overhead Walking Lunge 50/35, Fx:35/20* – alternate arms every 10 steps

 

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