Join Coach Mariah for Ab Attack tonight at 5:45 PM!
A stronger core means heavier deadlifts!
Strength
Every 3:00, 5 Sets
RX: 2 Deadlifts (Sets 1-3: 80-85%, Sets 4-5: 85-90%)
FX: 5 Deadlifts (Sets 1-3: 70-75%, Sets 4-5: 75-80%)
Superset Accessory
3 out of 5 sets: 15 Straight Arm Banded Pulldowns
Conditioning
3 Rounds of 2:00 on/2:00 off
200m Run
250/200m Row (FX: 200/150m) (RX+: 300/250m)
*Score is slowest time
Strength
In 14:00
Establish 2RM Squat Snatch
FX: Every 2:00, 7 Sets
1-3) 2 Power Snatch + 1 Overhead Squat (↑)
4-7) 2 Squat Snatch + 1 Overhead Squat (↑)
Conditioning
4 Rounds for Time:
16 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)
64 Double Unders (FX: 48)
4 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Unbroken)
*12:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | 2RM Snatch | |
| Wednesday | Deadlift | Ab Attack at 5:45 PM |
| Thursday | Strict Gymnastics | |
| Friday | Front Squat + Split Jerk | 6:30 PM WOD Cancelled |
| Saturday | Squad WOD | MACC Fest! |
| Sunday | Bench Press/Bicep Curls |
Strength
Every 3:00, 5 Sets
RX: 2 Back Squats (Sets 1-3: 80-85%, Sets 4-5: 85-90%)
FX: 5 Back Squats (Sets 1-3: 70-75%, Sets 4-5: 75-80%)
Superset Accessory
3 out of 5 sets: 10 Prone Swimmers
Conditioning
Every 1:30, 3 Rounds w/ Partner
1) 20 Synchro Goblet Reverse Lunge (50/35) (FX: 35/20) (RX+: 70/50) + AMRAP Calorie Bike
2) 24 Synchro Sit Ups (FX: 18) (RX+: 30) + AMRAP Calorie Ski
*Score is total Calories
Strength
Every 1:30, 4 Rounds
1) 2 Touch and Go Rope Climbs (FX: Rope Climb Development) (RX+: 1- 2 Legless)
2) 6-10 Pike/Box Handstand Push-Ups (RX+: Strict Handstand Push-Ups)
3) 6/6 X33-Tempo Single Dumbbell Row
Conditioning
AMRAP 8
250/200m Row (FX: 200/150m) (RX+: 300/250m)
50 Double Unders (FX: 35) (RX+: Unbroken)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
Join us today at 9AM to kick off Breast Cancer Awareness Month as we host Barbells For Boobs!
Heat 1 Start: 9:30 AM
Heat 2 Start: 10:00 AM
Everyone is welcome! All $25 drop-in fees will go directly to BFB.
Raffle prizes, Breakfast and a Mimosa Bar!
HOW CAN I DONATE?
Purchase raffle tickets (cash or venmo) at CFR7! Or donations are graciously accepted at this link: https://campaign.forboobs.org/crossfitroute7
AMRAP 20 w/ Partner – Split Reps Any Way
200m Team Run
20 Thrusters (115/80)(FX: 75/55)
30 Burpees Over Bar
20 Front Rack Lunges (115/80)(FX: 75/55)
30 Toes to Bar (FX: 20)
“HERE TO PARTY” OPTION
200m Team Run
20 Ground-to-Overhead (15/10#)
30 Burpees
20 Lunges
30 Situps
