Strength:
3 Rounds
8 Each Leg Kettlebell Romanian Deadlift
16 Alternating Goblet Cossack Squats
:20 Each Side Single Arm Dead Hang From Pull-Up Bar (Fx: :40 Hang)
Time Cap 12:00
Conditioning:
6 Rounds
5 Each Arm Kettlebell Push Press (32/24) (Fx: 24/16)
20 Double Unders
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Double Unders
Strength:
E3MOM 15
6 Back Squats (ME)
Conditioning:
E2MOM 12
5 Bar Muscle Ups (Fx: 5 Chest to Bar Pull Ups)
1 Squat Snatch (ME)
Score is heaviest snatch.
CONGRATULATIONS to CrossFit Route 7 owner Tucker and his new wife Naomi on their wedding this past Sunday!!! Everyone at CFR7 wishes you the best for your marriage.
Strength:
E2MOM 14
1 Push Jerk + 1 Split Jerk (↑)
Rx+: Touch and Go
Conditioning:
4 Rounds
10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
5 Thrusters (165/115) (Fx: 135/95) (Rx+: 185/125)
Time Cap 12:00
| Weekly Overview | Events/Classes | |||
| Monday | Deadlifts | Free 7-Fit Class at 6:00PM Click Here To Register now | ||
| Tuesday | Push Jerks | |||
| Wednesday | Back Squat | |||
| Thursday | Kettlebell Romanian Deadlifts | |||
| Friday | Assault Bike | |||
| Saturday | Squat Cleans | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Strict Ring Dips |
Strength:
E3MOM 15
6 Deadlifts (ME)
Conditioning:
AMRAP 11
4 – 8 – 12 – 16 – 20…
Toes to Bar
Calorie Row
Conditioning:
2 Rounds
AMRAP 5
10 Power Snatch (Rx: 95/65) (Fx: 75/55)
100m Run
Rest 5 Minutes
AMRAP 5
10/7 Calorie Ski Erg
10 Box Jumps (24/20)
Rest 5 Minutes
