Free 7-Fit Class at 7:00AM Click Here To Register now
Strength:
E2MOM 16
Power Snatches (ME)
1: 5 Reps
2: 4 Reps
3: 3 Reps
4: 2 Reps
5: 1 Rep
6: 1 Rep
7: 1 Rep
8: 1 Rep
Conditioning:
For Time:
14 – 12 – 10 – 8 – 6 – 4 – 2
Chest To Bar Pull-Ups (Fx: Pull Ups)
After Each Set of Pull Ups:
6 Burpees
6 Kettlebell Swings (Rx: 24/16) (Fx: 16/12) (Rx+: 32/24)
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Conditioning:
EMOM 24
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2 – 4: 400m Run
1 Push Jerk (ME)
Finisher:
4 Rounds
1:00 Goblet Wall Sit
10 Ring Body Saws (Fx: Floor Body Saws)
Free 7-Fit Class at 7:00am Click Here To Register now
Congratulations to Coach Nas on completing her CrossFit L-2 this past weekend!!! You are killing it! Keep up the great work!!!
Strength:
E3MOM 15
Deadlifts
1: 4 @75-80%
2: 4 @80-85%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @85-90%
Conditioning:
AMRAP 8
8 Toes to Bar
8 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
New CrossFit Teens Click HERE to Register!
| Weekly Overview | Events/Classes | |||
| Monday | Gymnastics and Bodybuilding | New CrossFit Teens Click HERE to Register! | ||
| Tuesday | Deadlifts | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Wednesday | Long Barbell Metcon | New CrossFit Teens Click HERE to Register! | ||
| Thursday | Power Snatches | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Friday | Tempo Thrusters | New CrossFit Teens Click HERE to Register! | ||
| Saturday | Back Squats | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | “Elizabeth” |
Strength:
Every 1:30 for 4 Rounds
1: 10 Dumbbell Pull Overs
2: 5 – 10 Strict Pull Ups
Conditioning:
3 Rounds
30/25 Calorie Row (Fx: 20/15)
15 Each Arm Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20)
Rest 1:00
Conditioning:
E3MOM 36
1: 40/30 Assault Bike Calories (Fx: 30/20)
2: 50 Sit ups (Fx: 40 Sit Ups)
3: 15 Burpees Over the Bar
AMRAP Power Snatches (165/115) (Fx: 115/80) (Rx+: 185/125)
