WOD

Conditioning:

“16.3”
AMRAP 7
10 Power Snatch (75/55)
3 Bar Muscle-ups

Finisher:

EMOM 20
1: 45 sec. Hollow/Tuck Hold
2: Rest
3: 50 ft. Handstand Walk (Fx: 40 sec. Handstand Hold)
4: Rest
5: Max Time Parallette L-Sit Holds

Strength:

Deadlift
25 minutes to establish a 1 rep. max.

Conditioning:

For Time
25 Thrusters (115/80) (Fx: 95/65)
25 Burpees
-Rest 2 minutes-
25 Thrusters (95/65) (Fx: 75/55)
25 Burpees

Strength:

3-4 Rounds
5 Skin the Cats
6 Turkish Get ups (3L/3R) (Increase weight each round)

Conditioning:

“Split Triplet Modified”

5 Rounds
1 Legless Rope Climb (Fx: Rope Climb)
100 Double-Unders (Fx: 75 Double-Unders)
10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)
10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20)

Time Cap: 20 minutes.

Strength:

Back Squat
25 minutes to establish a 1 rep. max.

Conditioning:

AMRAP 10
3 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
3 Strict Handstand Push-ups (Fx: Kipping HSPU)

Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).

Conditioning:

5 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
-Then-
50/40 Calorie Row

Finisher:

3 Rounds
100m Plate Pinch Carry (25/15)
5-10 Strict Pull-ups (3 sec. negative)
100m Double Kettlebell Front Rack Carry (24/16)

5:45 PM
Mobility Class!

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!

Strength:

Rx:
AMRAP 6
6 Snatches (95/65)
5 Snatches (115/75)
4 Snatches (135/95)
3 Snatches (155/105)
2 Snatches (165/115)
1 Snatches (185/125)
AMRAP Snatches (205/135)

Fx:
AMRAP 6
6 Snatches (75/55)
5 Snatches (95/65)
4 Snatches (115/80)
3 Snatches (135/95)
2 Snatches (155/105)
1 Snatches (175/120)
AMRAP Snatches (185/125)

Conditioning:

AMRAP 4
Calorie Ski Erg
-Rest 4 Minutes-
AMRAP 4
10 Hand Release Push Ups
10/8 Calorie Assault Bike
-Rest 4 Minutes-
AMRAP 4
10 Toes-to-Bar
10 Burpee Box Jump Overs
-Rest 4 Minutes-

Overview of the Week

Strength:

Front Squat
E3MOM 21
3 Pause Front Squats (Build to a Max. Effort)
5 seconds in the bottom position, 5 seconds at the top.

Conditioning:

21 – 15 – 9
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
Pull-ups (Rx+: Chest-to-Bar)

35 Double-Unders after each round.

Conditioning:

3 Rounds
With a Partner
AMRAP 3
15/12 Calorie Ski Erg
15 Box Jumps (24″/20″)
Rest 3 Minutes
AMRAP 3
5 Devil’s Press (50/35) (Fx: 35/20)
10 Alternating Pistols (Fx: Alternating Goblet Reverse Lunges (50/35))
Rest 3 Minutes

Partners will work at the same time on opposite movements and switch once both movements have been completed.

Strength:

E2MOM 14
1 Push Press

Barbell must be taken from the floor.

Conditioning:

3 Rounds
20 Dumbbell Snatch (50/35) (Fx: 35/20)
10 Burpees Over the Bar (24/20)
20 Front Squats (115/80) (Fx: 75/55)