Strength
Every 2:00, 4 Rounds
1) 8 Bench Press (↑) (start around 60-65%)
2) 10 Underhand Pendlay Row + 20 Underhand Banded Pullaparts
*Score is Bench Press
Conditioning
AMRAP 8
100m Run
12 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
8 Weighted Situps (25/15) (FX: 15/10) (RX+: 45/25)
4 Burpees Over Dumbbell
SQUAD WOD
AMRAP 25 w/ Partner – Split Reps Any Way
100 Wallballs (20/14)
80 Hang Power Cleans (135/95) (FX: 105/70) (RX+: 155/105)
600m Team Run
40 Thrusters (135/95) (FX: 105/70) (RX+: 155/105)
20 Rope Climbs (FX: 12) (RX+: Switch every 2 reps)
Conditioning
EMOM 30
1) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
2) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)
4) AMRAP Calorie Row
5) Rest
6) Rest
*Score is total AMRAP
Post-Conditioning Recovery
2:00 Pancake Stretch w/ Band or Rig
2:00 Saddle Pose
Strength
Every 2:00, 6 Sets
3-Level Snatch Balance (↑, CAP at 75%)
*3-Levels = Snatch Grip Push Jerk, Snatch Balance to Parallel, full Snatch Balance
FX: 2 Snatch Grip Push Jerk + 1 Overhead Squat (↑, CAP at 75%)
Conditioning
4 Rounds for Time:
50 Double Unders (FX: 35)
12 Toes to Bar (FX: Hanging Knee Raises) (RX+: Unbroken)
24 Jump Switch Lunges (FX: Bodyweight Lunges) (RX+: Unbroken)
12 Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken)
*14:00 Cap
NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM
Last chance to reserve a ticket, by NOON today!
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.
Join Mariah for AB ATTACK TONIGHT! 5:45 PM!
Strength
Every 3:00, 5 Sets
3 (50X) Tempo Front Squat (↑, cap at 70%) (5s eccentric)
+
2-4 Sandbag Over the Shoulder
(FX: 5 Slam Ball Over the Shoulder + 2-4 Sandbag Deadlifts)
Conditioning
3 Rounds of 3:00 on/1:30 off
300m Run (FX: 200m)
12 Burpees to 6″ Target (RX+: 12″)
AMRAP Single Dumbbell Devil’s Press (50/35) (FX: 35/20)
