Conditioning:
E2MOM 32
1: 20/15 Calorie Row (Fx: 15/12)
AMRAP Bar Muscle Ups (Chest to Bar Pull Ups)
2: Rest
3: 200m Run
AMRAP Calorie Ski Erg
4: Rest
Conditioning:
E2MOM 32
1: 20/15 Calorie Row (Fx: 15/12)
AMRAP Bar Muscle Ups (Chest to Bar Pull Ups)
2: Rest
3: 200m Run
AMRAP Calorie Ski Erg
4: Rest
Strength:
E3MOM 15
8 Back Squats @60-65%
Conditioning:
AMRAP 12
12 Hang Power Cleans (Rx: 135/95) (Fx: 95/65)
12 Front Squats (Rx: 135/95) (Fx: 95/65)
12 Burpees Over the Bar
Free CrossFit Class at 6:00PM Click Here To Register Now
Strength:
E3MOM 15
8 Deadlifts @60-65%
Conditioning:
4 Rounds
200m Run with a Wall Ball (20/14)
15 Handstand Push Ups (Fx: 10 HSPU) (Rx+ Strict HSPU)
| Weekly Overview | Events/Classes | |||
| Monday | Power Snatch | Free 7-Fit Class at 6:00PM Click Here To Register now | ||
| Tuesday | Deadlifts | Free CrossFit Class at 6:00PM Click Here To Register Now | ||
| Wednesday | Back Squats | |||
| Thursday | Long Conditionings | |||
| Friday | Gymnastics Strength | |||
| Saturday | Squat Clean and Push Jerk | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Pump Session |
Strength:
EMOM 16
1 Power Snatch (ME)
Conditioning:
AMRAP 9
35 Double Unders
15 Overhead Squats (Rx: 115/80) (Fx: 95/65)
Strength:
EMOM 15
1: 3 – 5 Strict Pull Ups (Weighted if possible)
2: 10 – 15 Ring Push Ups
3: Rest
Conditioning:
Work 2:00/Rest 1:00
Until You Complete:
4 Rounds
10 Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
