Strength
Every 1:30, 3 Rounds
1) 6 (33X) Tempo Banded Strict Ring Dip (FX: Tempo Bench Dip) (RX+: Strict)
2) 15/15 Single Dumbbell Row
3) 50’/50′ Banded Lateral Monster Walk
*Ring Dip = 3s eccentric, 3s pause at bottom of dip, then explode
Conditioning
For Time:
30-24-18 Box Jump Overs (24/20)
15-12-9 Squat Cleans
Clean Weights:
(RX: 135/95, 165/115, 185/125)
(FX: 95/65, 115/80, 135/95)
(RX+: 165/115, 185/125, 205/145)
*10:00 Cap
Tight lower back? Join Coach Scinju for his Mobility Class today at 5:45 PM!
Strength
Every 2:00, 6 Sets
1-3) 1 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (65-70%)
4-6) 2 Split Jerks (70-75%)
Conditioning
For Time:
800m Run (FX: 600m)
into…
4 Rounds
10 Chest to Bar Pull-Ups (FX: 7 OR 10 Pull-Ups) (RX+: 5 Bar Muscle-Ups)
8 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)
*14:00 Cap
Need to work on your Kipping or Butterfly Pull-Ups?
Sign up for Coach Kevin’s Skills Clinic at 5:45 PM today!
| Weekly Overview | Events/Classes | |
| Monday | Back Squats | Kipping/Butterfly Pull-Up Skills Clinic at 5:45 PM |
| Tuesday | Split Jerks | Lumbar Spine Mobility Class at 5:45 PM |
| Wednesday | Ring Dips | |
| Thursday | Deadlifts | |
| Friday | Overhead Squat | |
| Saturday | Squad WOD | |
| Sunday | Strict Press/Pendlay Row |
Strength
Every 3:00, 4 Sets
8 Back Squats + 10 Prone PVC Press
1-2) 60-65%
3-4) 65-70%
Conditioning
EMOM 18
1) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16)
2) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)
3) 18/13 Calorie Bike (FX: 15/10) (RX+: 21/16)
4) AMRAP Wallballs (20/14) (FX: 14/10)
5) Rest
6) Rest
*Score is total AMRAP reps
Strength
Every 2:00, 6 Sets (12 min)
3-Position Power Snatch (↑)
*High Hang Power Snatch + Hang Power Snatch + Power Snatch
Conditioning
4 Rounds for Time:
200m Run
16 Jump Switch Lunges (FX: Bodyweight Lunges) (RX+: Unbroken)
8 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*14:00 Cap
CrossFit Route 7 v Ballston CrossFit Scaled Competition
TODAY at 3pm!
Come support our teams as we throw-down and have some fun!
15 min AMRAP
Every 5 mins, including 0:00, Bike 20/15 Cals (FX: 15/10)
AMRAP (pick up where you left off)
20 Toes to Bar (FX: 10 TTB)
10 Clean and Jerks (RX: 135/95) (FX: 135/95) (RX+: 165/115)
Rest 2 mins
15 min AMRAP
Every 5 mins, including 0:00, row 300m/250m (FX: 250/200m)
AMRAP (pick up where you left off)
20 Sit-ups
10 Thrusters (Rx: 115/80) (FX: 95/65) (RX+: 135/95)
