CrossFit Route 7 » Monday, March 19, 2018
Call Us: (571) 318-9427

Monday, March 19, 2018

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
Limited spaces, sign up now:
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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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Come out Thursday Night and Support your top RX athletes in the CrossFit Open as they do the WOD after the Announcement. Bring a friend and a beer and last close out the last week of The CrossFit Open Season!

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Strength/Skill:
Monday: Back Squat
Tuesday: Shoulder to Overhead Complex
Wednesday: Front Squat
Thursday: Hang Power Snatch/ “Jumping Helen”
Friday: Open WOD 18.5
Saturday: TBD
Sunday: Partner WOD

Back Squat
4 sets of x 5 @ 75-78% (2 sets @ 75% and 2 sets at 78%)
Rest 2-3 minutes

Beginners = 5,5,5,5 (based off of feel)
Rest 2-3 minutes

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For time:
800m
12 Snatch 135/95,  Fx: 95/65,  Rx+: 155/105
600m
9 Snatch 135/95,  Fx: 95/65,  Rx+: 155/105
400m Run
6 Snatch 135/95,  Fx: 95/65,  Rx+: 155/105
*squat or power

Accumulate 4 minutes of couch stretch (2 minutes per leg)

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