Weekly Overview	Events/Classes
Monday	Power Snatch
Tuesday	Deadlift
Wednesday	Bench Press	Ab Attack at 5:45 PM
Thursday	Back Squat
Friday	Push Jerk/Split Jerk
Saturday	Squad WOD
Sunday	Lower Body Bodybuilding

Strength
Every 2:00, 8 Sets
1-4) 1 Power Snatch w/ Pause at Knee + 1 High Hang Squat Snatch (↑)
5-8) 1 Power Snatch + 1 High Hang Squat Snatch (↑)
*Hold onto bar between reps

Conditioning
4 Rounds for Time:
12 Bar Facing Burpees
8 Overhead Squat (115/80) (FX: 95/65) (RX+: 135/95)
4 Bar Muscle-Ups (FX: 2 Bar Muscle-Ups OR 6 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*10:00 Cap

Strength

Every 2:00, 3 Rounds
1) 16 Back Rack Box Step Ups (24/20)
2) 20 Weighted Russian Twists + :40-1:00 Long Lever Plank

Conditioning

Every 2:00, 2 Rounds
1) 300m Run (FX: 200m) + AMRAP Calorie Ski
2) Rest
3) 300m Run (FX: 200m) + AMRAP Calorie Bike
4) Rest
*Score is total AMRAP Calories

SQUAD WOD

2022 CFR7/BCF Scaled Comp – Event 3 v2.0
AMRAP 20 w/ Partner – Split Reps Any Way
40 Toes to Bar (FX: Hanging Knee Raises OR 30) (RX+: Only break after 8+)
4 Synchro Burpees
40 Goblet Lunge (50/35) (FX: 35/20) (RX+: 70/50)
4 Synchro Burpees
40 Box Jump Overs (24/20)
4 Synchro Burpees
40 Alternating Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)
4 Synchro Burpees

Ab Finisher Tabata Plank Get-Ups alternating with V-Ups

Time to sign-up for the First Annual CFR7 Golf Tournament on October 22!

To participate, please sign-up at the link below and venmo $80 to @crossfitroute7 (cost includes 18 holes of golf, cart, balls, beer, prizes).

Link to Sign-Up: https://docs.google.com/spreadsheets/d/1KSmbL69KrhxG-zjQEZQBYHs20RVBNR8dwgRr94fq–M/edit?usp=sharing

Strength

In 12:00
Establish 1RM Strict Press
Strict Press 3×5 (75-80% of 1RM)

FX:
Every 2:00, 6 Sets
1-3) 5 Strict Press (↑)
4-6) 10 Dumbbell Z Press

Conditioning

EMOM 12
1) 16/12 Calorie Row (FX: 12/8) (RX+: 20/16)
2) 16 Thrusters (ascending weight) – AMRAP last round
3) Rest

*Score is total AMRAP Thrusters

RX: (75/55), (95/65), (115/80), (135/95)
FX: (55/35), (75/55), (95/65), (115/80)
RX+: (95/65), (115/80), (135/95), (155/105)

Strength

EMOM 8
1) 15/15 Lateral Banded External Rotations
2) 15 Spanish Squats

Conditioning

Every 4:00, 5 Rounds
400m Run (FX: 300m)
15 Weighted Situps (15/10) (FX: Situps) (RX+: Weighted (25/15))
2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)
*Score is slowest round