NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!
RESERVE YOUR TICKETS BY TOMORROW AT NOON!

Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.
Who: Friends and family are welcome!
How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George.

Strength

Ring Muscle-Up Development
Every 2:00, 6 Sets

RX+: 3-5 Ring Muscle-Ups

RX: 1 Ring Kip Swing with Pull to Hips + 1-2 Ring Muscle-Ups

FX:
1-3) 2x(2 False Grip Ring Row + 1 Ring Muscle-Up Transition + 1 Ring Dip)
4-6) 2 Jumping Ring Muscle-Up (False Grip) + :15 Ring Support Hold

SC)
1-3) :15-:30 Ring Row Hold + :15-:30 Dip Support (Rings, Boxes, Bench)
4-6) 2x(2 False Grip Ring Row + 1 Ring Muscle-Up Transition)

Conditioning

AMRAP 16 w/ Partner – Split Reps in Any Way
40/30 Calorie Row (FX: 30/20) – Resting Partner Holds Plank (FX: Push-Up Plank)
6 Wall Walks (FX: 4)
16 Chest to Bar Pull-Ups (FX: 10 OR 16 Pull-Ups) (RX+: 8 Bar Muscle-Ups)

	Weekly Overview	Events/Classes
Monday	Power Cleans
Tuesday	Ring Muscle-Up Development
Wednesday	Front Squat and Sandbag Over-the-Shoulder	Ab Attack at 5:45 PM! LAST DAY to reserve Nats Game tickets!
Thursday	3-Level Snatch Balance
Friday	Conditioning Intervals
Saturday	Squad WOD
Sunday	Bench Press and Pendlay Row

Strength

Every 1:30, 10 Sets
1-5) 1 High Hang Power Clean + 1 Push Press + 1 Push Jerk (↑)
6-10) 1 Hang Power Clean + 1 Push Jerk (↑)
*Start around 50-55% 1RM Clean and Jerk

Conditioning

AMRAP 12
36 Double Unders (FX: 24)
6 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
12 Box Jumps (24/20)
6 Front Squats (115/80) (FX: 95/65) (RX+: 135/95)

Conditioning

4 Rounds of 1:00 on/:15 off
1) 15/10 Calorie Row (FX: 12/8) (RX+: 18/13)
2) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)
3) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
4) 20 Situps
5) AMRAP Burpee Slam Balls (20/15) (FX: 15/10) (RX+: 25/20)
6) Rest
7) Rest
*Score is total Burpee Slam Balls

SQUAD WOD

With a Partner – Split Reps Any Way
AMRAP 12
100m Single Kettlebell Suitcase Carry – Partner 1
100m Single Kettlebell Suitcase Carry – Partner 2
20 Squat Cleans
80 Double-Unders (FX: 60) (RX+: 100)

Rest 4:00

AMRAP 12
100m Single Kettlebell Front Rack Carry – Partner 1
100m Single Kettlebell Front Rack Carry – Partner 2 20
Front Rack Lunges
80 Double-Unders (FX: 60) (RX+: 100)

KB Weights: (24/16) (FX: 16/12) (RX+: 32/24)
Barbell Weights: (95/65) (FX: 75/55) (RX+: 115/80)

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!
RESERVE YOUR TICKETS BY WEDNESDAY, AUGUST 10TH!

Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit. Who: Friends and family are welcome!
How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George.

Strength

Every 2:30, 5 Sets
2 Split Jerks
1-2) 70-75%
3-5) 75-80%

Conditioning

4 Rounds for Time:
300m Run
6 2″/1″ Deficit Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 3″/2″)
12 Single Dumbbell Box Step Up (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
*15:00 Cap