Get ready for the Open! Sign up for the Handstand Skills Clinic tonight at 5:30 PM!
Strength
Every 2:30, 5 Sets
3 Push Press w/ Pause at Top (55-65% of 1RM CJ)
*Touch and Go; take from floor
Conditioning
AMRAP 12
12 Box Jump Overs (24/20)
8/8 Single Dumbbell Snatch (50/35) (FX: 35/20)
4 Wall Walks (FX: 2)
*RX Min: 4 Rounds
We are starting a CFR7 Book Club!
Interested in learning about details or participating?
CLICK HERE to sign-up!
Strength
Every 2:30, 6 Sets
1-3) 1 Pause Front Squat + 2 Front Squat (65, 70, 75%)
4-6) 3 Front Squats (80-85%)
Conditioning
AMRAP 10
25 Calorie Row
50 Wall Balls (20/14) (FX: 14/10)
100 Double Unders (FX: 75 OR Single Unders)
| Weekly Overview | Events/Classes | |
| Monday | Snatch, CrossFit Open 19.3 Re-Test | |
| Tuesday | Front Squat | |
| Wednesday | Push Press | 5:30pm Handstand Skills Clinic |
| Thursday | Long Conditioning | |
| Friday | CrossFit Open 25.1 | Friday Night Lights: 4:30pm, 5:30pm, 6:30pm |
| Saturday | TBD | |
| Sunday | TBD |
Strength
Every 2:00, 8 Sets
Power Snatch
1-2) 3 @ 60-65% of 1RM Snatch
3-4) 2 @ 70-75%
5-8) 1 (↑)
*Reset b/t reps
Conditioning
CrossFit Open 19.3
For Time:
3 Rounds of:
10 Power Snatch (95/65) (FX: 65/45)
12 Bar Facing Burpees
Rest 3:00
3 Rounds of
10 Bar Muscle-Ups (FX: Pull-Ups)
12 Bar Facing Burpees
*12:00 Cap
Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Box Step Ups
2) 8/8 Single Leg Single Dumbbell Romanian Deadlift
Conditioning
AMRAP 12
16/12 Calorie Row (FX: 12/9)
12 Box Jumps (24/20)
12 Russian Kettlebell Swings
12 Goblet Reverse Lunge
*KB Weights: (24/16) (FX: 16/12) (RX+: 32/24)
*RX/RX+ Min: 5 Rounds
Seventh Heaven! 7:15 AM
Squad WOD: 9 & 10 AM
Sign-up for the Open! We draft teams Monday night!
Squad WOD
2 Rounds of 2:00 on, 0:10 off w/ Partner – Split Reps Any Way
1) AMRAP Calorie Ski
2) AMRAP Shoulder to Overhead (135/95) (FX: 95/65)
3) AMRAP Bar Facing Burpees
4) Rest
5) AMRAP Calorie Bike
6) AMRAP Power Cleans (135/95) (FX: 95/65)
7) AMRAP Toes to Bar (FX: Hanging Leg Raises)
8) Rest
*Score: Total reps/calories
