Free 7-Fit Class at 7:00am Click Here To Register now
Strength:
5 Rounds
3 – 7 Tempo Handstand Push Ups (30×3)
100m Jog/Row
Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box
Conditioning:
AMRAP 9
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
| Weekly Overview | Events/Classes | |||
| Monday | Back Squats | New CrossFit Teens Click HERE to Register! | ||
| Tuesday | Strict Handstand Push Ups | Free 7-Fit Class at 6:30PM Click Here To Register now | ||
| Wednesday | “Cindy” | New CrossFit Teens Click HERE to Register! | ||
| Thursday | Deadlifts | Free 7-Fit Class at 6:30PM Click Here To Register now | ||
| Friday | Turkish Get-Ups | New CrossFit Teens Click HERE to Register! | ||
| Saturday | Power Cleans | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Strict Press |
Strength:
5 x 2 Back Squats @80-85% (across)
Conditioning:
Buy In: 400m Run
3 Rounds:
10 Box Jumps (30/24) (Fx: 24/20)
10 Alternating Pistol Squats (Fx: Alternating Reverse Goblet Lunges (50/35))
75 Double Unders (Fx: 50 DUs)
Cash Out: 400m Run
Time Cap 15:00
Strength:
15:00 to Find:
1RM Split Jerk
Conditioning:
EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 25/20)
2: Rest
3: AMRAP Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest
Free 7-Fit Class at 10:00AM Click Here To Register now
Strength:
E3MOM 15 (↑)
1: 4 Squat Cleans + 1 Front Squats
2: 3 Squat Cleans + 1 Front Squats
3: 2 Squat Cleans + 2 Front Squats
4: 1 Squat Clean + 3 Front Squats
5: 1 Squat Clean + 4 Front Squats
Conditioning:
22 – 16 – 10
Front Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)
Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups after each round
New CrossFit Teens Click HERE to Register!
Conditioning:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95/65)
Finisher:
5 Rounds
10 Each Arm Dumbbell Bench Press
10 Each Arm Dumbbell Bent Over Row
100m Jog
