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Strength:
E3MOM 15 (↑)
1: 4 Squat Cleans + 1 Front Squats
2: 3 Squat Cleans + 1 Front Squats
3: 2 Squat Cleans + 2 Front Squats
4: 1 Squat Clean + 3 Front Squats
5: 1 Squat Clean + 4 Front Squats
Conditioning:
22 – 16 – 10
Front Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)
Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups after each round
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Conditioning:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95/65)
Finisher:
5 Rounds
10 Each Arm Dumbbell Bench Press
10 Each Arm Dumbbell Bent Over Row
100m Jog
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Strength:
Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)
Rx: Max Unbroken Strict Handstand Push Ups
Fx: Max Pike Handstand Push Ups on Box
Conditioning:
AMRAP 20
30/25 Calorie Row (Fx: 25/20)
15 Burpees Over The Rower
10 Each Arm Kettlebell Hang Snatch (Rx: 24/16) (Fx: 16/12) (Rx+: 32/24)
Finisher:
Core Strength:
10 Rounds (Alternating Movements)
:20 Work/:10 Rest
V-Ups (Fx: Tuck-Ups)
Hollow Rocks
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Strength:
EMOM 12
1 Power Snatch
1 – 2: 65%
3 – 4: 70%
5 – 6: 75%
7 – 8: 80%
9 – 10: 85%
11 – 12: 90%
Conditioning:
Every 1:30 for 2 Rounds
1: AMRAP Ski Erg Calories
2: 90 Double Unders (Fx: 60 DUs)
3: 15 Toes to Bar (Fx: 10 Toes to Bar)
AMRAP Box Jump Overs
4: Rest
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Strength:
13:00 to Find:
1RM Strict Press
Conditioning:
For Time
30 Pull Ups (Fx: 20 Pull Ups)
30 Push Jerks (Rx: 135/95) (Fx: 95/65)
30 Ring Dips (Fx: 20 Ring Dips)
30 Deadlifts (Rx: 225/155) (Fx: 185/125)
| Weekly Overview | Events/Classes | |||
| Monday | Long Conditioning | New CrossFit Teens Click HERE to Register! | ||
| Tuesday | Strict Press | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Wednesday | Power Snatch | New CrossFit Teens Click HERE to Register! | ||
| Thursday | Gymnastics Test | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Friday | “Nancy” | New CrossFit Teens Click HERE to Register! | ||
| Saturday | Squat Cleans and Front Squats | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Split Jerks |
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Conditioning:
AMRAP 39
1600m Run (Fx: 1000m Run)
32 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
32 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
EMOM 15
1: 10 Floor Seated Dumbbell Press
2: 20 Banded Bicep Curls
3: 20 Banded Tricep Extensions
Conditioning:
AMRAP 11
20 Toes To Bar (Fx: 10 T2B)
20 Alternating Dumbbell Hang Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
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Conditioning:
E2MOM 36
1: 30/25 Calorie Row (Fx: 25/20) (Rx+: 35/30)
2: Rest
3: 15/10 Calorie Ski Erg (Fx: 10/7)
AMRAP Wall Balls (20/14) (Rx+: 30/20)
4: Rest
5: 30/25 Calorie Bike (Fx: 25/20) (Rx+: 35/30)
6: Rest
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Strength:
E3MOM 15
4 Deadlifts (ME)
Conditioning:
21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
42 – 30 – 18
Box Jumps (24/20)
Time Cap 13:00