Strength
Every 1:30, 4 Rounds
1) 1-3 PVC Hurdle Jump Ladders
2) 50’/50′ Sandbag Shoulder Carries
3) 50′ Backwards Sled Pull
PVC Hurdle Jump Options
1) Cone Jumps
2) 5×12″
3) 5×20″
4) 5×24″
Conditioning
4 Rounds of 2:00 on/1:00 off
300m Run (FX: 200m)
AMRAP Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)
*Score is total Lunges
Strength
Every 2:00, 6 Sets
1 Power Clean + 1 Split Jerk
1-3) 75-80% of 1RM CJ
4-6) 80-85%
Conditioning
For Time:
20 Pull-Ups (FX: 15) (RX+: 25)
10 Clean and Jerks (135/95) (FX: 95/65) (RX+: 165/115)
20 Pull-Ups (FX: 15) (RX+: 25)
10 Clean and Jerks (165/115) (FX: 115/80) (RX+: 185/125)
20 Pull-Ups (FX: 15) (RX+: 25)
10 Clean and Jerks (185/125) (FX: 135/95) (RX+: 205/145)
*14:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | |
| Tuesday | Clean and Jerk | |
| Wednesday | Hurdle Jumps, Sandbags, Sleds | Handstand Pushup/Walk Clinic at 5:45 PM |
| Thursday | Snatch | |
| Friday | Strict Gymnastics | |
| Saturday | Squad WOD | Seventh Heaven at 7:15am |
| Sunday | Cleans |
Strength
Every 2:30, 4 Sets
5 Front Squat (75-80%)
Conditioning
4 Rounds for Time:
400m Run (FX: 300m)
500/400m Row (FX: 400/300m)
*20:00 Cap
OPTIONAL Murph Prep (10-15 min)
For Time:
50-40-30-20-10
Air Squats
25-20-15-10-5
Push-Ups
Keep in mind:
– Tuesday WOD: Pull-Ups, Jerks
– Thursday WOD: Squat Snatch
– Friday WOD: Ring Dips, Push-Ups
Strength
Every 1:30, 4 Rounds
1) 10 Dumbbell Z-Press
2) 10 Bent Over Rows
3) :30/:30 Side Plank
Conditioning
AMRAP 10
3 Wall Walks (FX: 2)
12 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)
36 Double Unders
GYM CLOSED FOR GIRLS GONE RX COMPETITION
Join us today as we host Girls Gone Rx – Best Babes, Female Partner Competition to fight breast cancer! It is an honor to host this competition at CFR7 for such a great cause.
Everyone is welcome to come cheer!
Link to donate: https://give.competeforacure.org/team/469810
