REMINDER
The 8th Annual BCF v. CFR7 v. CF South Arlington Throwdown is this Saturday at 3:00 PM! DETAILS >>
Conditioning:
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Finisher:
3 Rounds
8 Strict Pull-ups (Fx: Ring Rows)
10 GHD Sit-ups (Weighted if possible) (Fx: Weighted Sit-ups)
100m Jog
5:45 PM
New Mobility Class!
6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E3MOM 21
Back Squat
Set 1: 3 @ 75-80%
Set 2: 3 @ 80-85%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++
Conditioning:
5 Rounds
5 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
10 Push Presses (95/65) (Fx: 75/55)
15 Box Jumps (24/20)
REMINDER
Kettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm!
Overview of the Week
| Monday | Long AMRAP | |
| Tuesday | Back Squats | Mobility Class (5:45 pm) Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | “JT” | |
| Thursday | Snatch Complex | |
| Friday | Deadlifts | |
| Saturday | Front Squats | Competitors WOD (7:00 am) 8th BCF v. CFR7 v. CFSA Throwdown (3 pm at CF South Arlington) |
| Sunday | Running |
Conditioning:
AMRAP 25
Buy-In:
2000m Run
-Then-
5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
15/12 Calorie Row (Fx: 12/10)
Strength:
Rx+: 10 Min. Max Distance Handstand Walk. 25 ft. segments must be unbroken.
Rx: 10 Min. Max Distance Handstand Walk
Fx: 10 Min Handstand Walk Practice
Conditioning:
21 – 18 – 15 – 12 – 9 – 6 – 3
American Kettlebell Swings (24/16) (Fx: 16/12)
Toes-to-Bar
Strength:
E3MOM 18
Power Clean + 2 Hang Squat Cleans (Max Effort)
Rx: Touch-and-go, no regripping/resting after bar leaves the shoulders at the top of each clean.
Conditioning:
4 Rounds
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
10 Strict Handstand Push-ups (Fx: Kipping HSPU)
REMINDER
This Monday, Kettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm!
Conditioning:
“Partner 19.1”
With a Partner, Alternating Movements
AMRAP 25
19 Wall Balls (20/14) (Fx: 14 Wall Balls)
19 Calorie Row (Fx: 14 Calories)
Both partners work at the same time. They switch movements once they have both completed their 19 reps.
Strength:
E3MOM 21
Back Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++
Conditioning:
Work 2:00 / Rest 1:00 until you complete:
5 Rounds
10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)
10 Burpees Over the Bar
Strength:
E3MOM 21
Deadlift
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++
Conditioning:
AMRAP 10
10 Push Presses (95/65) (Fx: 75/55)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Box Jumps (24/20)
5:45 PM
New Mobility Class!
6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E2MOM 10
3 Strict Presses
Conditioning:
“First Cut”
4 Rounds
400m Run
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
7 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125)
Time Cap 20:00