Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Power Snatch + 2 Power Snatch (60-65%)
3-4) 1 Hang Power Snatch + 2 Power Snatch (65-70%)
5-8) 3 Power Snatch (70-75%)
Conditioning
AMRAP 5
3 Chest to Bar Pull-Ups OR 1 Bar Muscle Up (FX: Pull-Ups) (RX+: Bar Muscle-Ups)
6 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
Rest 3:00
AMRAP 5
6 Pull-Ups (FX: Burpee Pull-Ups) (RX+: Chest to Bar Pull-Ups)
3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
*Score is total reps
NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!
ONE WEEK LEFT TO RESERVE YOUR TICKETS!
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 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats
10 Prone Swimmers
1-3) 65-70%
4) 70-75%
Conditioning
AMRAP 16 w/ Partner, Alternate Movements
100m Run
100m Run
12/8 Calorie Row (FX: 10/7) (RX+: 15/10)
15 Wallballs (20/14) (RX+: 11’/10′)
10 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)
Mobility Class tonight!
Hips feeling tight? Join the mobility class tonight at 5:45 PM!
Strength
For Time:
10 Rope Climbs (RX+: 15 Rope Climbs)
(FX: 10:00 Rope Climb Development/Practice)
*10:00 Cap
Conditioning
Throwback to an OG CrossFit Route 7 WOD! Check out these scores from 2015!
For Time:
10-20-30
Toes to Bar
Push Press (115/80) (FX: 95/65)
*50 Double Unders after each round
*14:00 Cap
*Compare to 7/14/2015
Rope Climb Skills Clinic!
Want to get better at rope climbs? Sign up for the Skills Clinic tonight at 5:45 PM!
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | Rope Climb Skills Clinic at 5:45 PM |
| Tuesday | Rope Climbs & Throwback to CFR7 2015 Metcon | Hip Mobility at 5:45 PM |
| Wednesday | Back Squats | |
| Thursday | Power Snatch | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | |
| Sunday | Conditioning Intervals |
Strength
Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts
12 Dumbbell High Pull
1-3) 65-70%
4) 70-75%
Conditioning
EMOM 12
1-2) 400m Run (FX: 300m) (RX+: 500m)
3) 20 Box Jump Overs (24/20) (FX: 16) (RX+: 24)
4) AMRAP Calorie Bike
5) Rest
6) Rest
*Score is Total Calories
Strength
Every 1:30, 4 Rounds (8 Intervals, 12 Min)
1) 6 Bench Press (↑) (start around 65-70%)
2) 12 Ring Rows w/ Pause (RX+: Feet Elevated)
Conditioning
AMRAP 14
200m Run (RX+: 300m)
15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)
20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+: 55/35)
