Strength
Every 3:00, 4 Sets
10 Strict Press (60-65%)
Superset Accessory (3+ out of 4 sets)
10 Scap Push-Ups
Conditioning
AMRAP 12
200m Run
15 Toes to Bar (FX: 10)
40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 60′)
Strength
Every 3:00, 4 Sets
10 Strict Press (60-65%)
Superset Accessory (3+ out of 4 sets)
10 Scap Push-Ups
Conditioning
AMRAP 12
200m Run
15 Toes to Bar (FX: 10)
40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 60′)
If you’re interested in learning more about Ring Muscle-Up progressions and technique, come join our 5:45pm Skills Clinic tonight with Coach Kevin!
Strength
Every 3:00, 4 Sets
10 Back Squats
1-2) 55-60%
3-4) 60-65%
Superset Accessory (3+ out of 4 sets)
25 Tibialis Raises
Conditioning
5 Rounds of 2:00 on/1:00 off
6 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)
12 Jump Squats
36 Crossover Single Unders after each round (FX: 18 OR 36 Double Unders)
*Continue where you left off
Strength
Every 2:00, 3 Rounds
1) 3-6 Max Height Strict Chin-Up
(FX: 6 Banded Strict Chest to Bar Chin-Up w/ Pause at Top)
2) 3 Strict Ring Muscle-Up Transitions + 3 Strict Ring Dips w/ Pause in Dip
(FX: 6 Ring Rows w/ Pause at Top + 6 Push-Ups w/ Pause at Bottom)
RX+: 2-4 Strict Ring Muscle-Ups
Conditioning
AMRAP 15
30/22 Calorie Row (FX: 24/18)
21 Burpee Pull-Ups (FX: To Target) (RX+: Chest to Bar Pull-Up)
30/22 Calorie Row (FX: 24/18)
15 Burpee Chest to Bar Pull-Ups (FX: Pull-Up) (RX+: Bar Muscle-Up)
30/22 Calorie Row (FX: 24/18)
9 Burpee Bar Muscle-Up (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Up)
| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Strict Gymnastics/Ring Muscle-Up Development | |
| Wednesday | Back Squat | Ring Muscle-Up Skills Clinic at 5:45 PM |
| Thursday | Strict Press | |
| Friday | Deadlift | |
| Saturday | Squad WOD | |
| Sunday | Lower Body Stability/Balance |
Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch (↑, start at 60-65% 1RM Snatch)
5-8) 1 Power Snatch + 1 Squat Snatch (↑)
2023 CrossFit Semifinals – Test 5
For Time:
8 Snatches (155/105) (FX: 115/80) (RX+: 185/125)
800m Run
*10:00 Cap
Optional Accessory Finisher
2-3 Rounds for Quality
10 Snatch Grip Strict Press (20-30% of 1RM Snatch)
20 Underhand Banded Pullaparts
Happy Father’s Day to all our Route 7 Nation fathers!
Thank you for all you do for us and your families!
Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10 Underhand Pendlay Row + 10 Underhand Ring Rows
3) 6-10 Row Erg Pike-Ups (FX: Tuck-Ups)
Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
15 Hand Release Push-Ups (FX: Push-Ups)
15 Box Jumps (30/24) (FX: 24/20)
