Free 7-Fit Class at 10:00AM Click Here To Register now
Conditioning:
AMRAP 6
Calorie Bike
– Rest 4:00 –
AMRAP 6
Calorie Ski
– Rest 4:00 –
AMRAP 6
200m Run
20 Dumbbell Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
– Rest 4:00 –
Strength:
E3MOM 15
4 Tempo Deadlifts (30×1) + 4 Deadlifts
Conditioning:
3 Rounds
20 Toes to Bar (Fx: 10 Toes to Bar)
20 Push Press (135/95) (Fx: 95/65)
Strength:
E2MOM 10
2 Turkish Get-ups (Each Arm ME)
Conditioning:
AMRAP 16
400m Run
16 Dumbbell Box Step Ups (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
8 Alternating Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
E3MOM 15
3 Thrusters + 3 Front Squats (ME)
Conditioning:
21 – 15 – 9
Hang Power Snatches (135/95) (Fx: 95/65)
Air Squats
Every time you break on the snatches:
200m Run
Conditioning:
AMRAP 35
40/30 Calorie Row (Fx: 30/25)
20 Burpees
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
| Weekly Overview | Events/Classes | |||
| Monday | Dumbbell Bicep Curls | Free 7-Fit Class at 6:00PM Click Here To Register now | ||
| Tuesday | Long Metcon | |||
| Wednesday | Thrusters | |||
| Thursday | Turkish Get-Ups | Free CrossFit Class at 6:00PM Click Here To Register Now | ||
| Friday | Deadlifts | |||
| Saturday | Three Amraps | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Strict Press |
Strength:
4 Rounds
10 Each Arm Dumbbell Bicep Curls
10 Dumbbell Tricep Extensions
10 Alternating Deficit Goblet Reverse Lunges
Conditioning:
30 – 20 – 10
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Box Jump Overs (24/20) (Rx+: Jump Over Without Landing on Top)
Strength:
E2MOM 12
4 Power Snatches + 4 Hang Power Snatches (↑)
Must be touch and go.
Conditioning:
For Time:
21 – 15 – 9 – 6 – 3
Thrusters (Rx: 95/65) (Fx: 65/55)
Burpees Over the Bar
Free 7-Fit Class at 10:00AM Click Here To Register now
Conditioning:
E4MOM 20
1: 600m Run (Fx: 400m Run)
AMRAP Strict Pull Ups (Fx: Pull Ups)
2: Rest
3: 600m Run (Fx: 400m Run)
AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
4: Rest
5: 600m Run
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
6: Rest
At 24:00
1000m Run For Time (Fx: 800m Run)
Record total gymnastics reps and 1000m run time.
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Strength:
E4MOM 20
15 Barbell Roll-Outs
50m Each Arm Kettlebell Front Rack Carry
Conditioning:
For Time:
100 Kettlebell Swings (24/16)
Every time You Break:
10 Strict Hand Stand Push-ups (Fx: Kipping Hand Stand Push-ups)