“Barbara”
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest exactly three minute between rounds (recorded times includes the 12 min of rest during the metcon)
http://www.crossfit.com/mt-archive2/003242.html
Big lifting day! Time to work!
Snatch to overhead squat, 10×1 (A)
and then,
Split jerk, 10×1 (A)
Optional: Running, rowing, airdyning interval work.
Back squat, 5×5 (A)
*Add 5-10 pounds from last week.
Muscle up technique
then
EMOTM 10: Evens Max rep box jumps (32/26), Odds Max rep muscle ups (or muscle up transitions)
Strength:
Strict press, find a heavy double
Metcon:
4 rounds for total time:
Happy Martin Luther King Jr. Day CFR7! Regular schedule today!
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Fitness:
Deadlift, 3×10 (A = same weight across all 3 sets @ ~75% or 1RM)
AMRAP 3:
Yoga with Jenn at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10.
BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you must drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space.
FREE CLASS AT 10AM BRING A FRIEND TO WOD!!!!
Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.
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Hang power snatch, 7×2 (A)
AMRAP 12:
3 power snatches, 70% of weight used in strength
9 kettlebell swings, 24/16
*Every time you put your kettlebell down without going unbroken through the set, complete 5 air squats.
We have a free class every Saturday at 10am and Tuesday at 6:30pm – please invite your friends/co-workers to come experience a fun free WOD! Also, if you work near the box, please take some of our promo cards on the front desk and pass them out to your co-workers and place them in your kitchen in your office!
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Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k and https://www.youtube.com/watch?v=hmPHGpNX0SI
Ankle mobility for OHS: KB ankle mobility for dorsiflection and roller
Kipping pull-up technique or:
30 pull ups for time*
*Rest 60 seconds, repeat two more times.
Fitness:
7 rounds:
7 Overhead squats (95/65)
14 sit-ups (butterfly or knees up allowed)
Performance:
7 rounds:
7 Overhead squats (135/95)
14 sit-ups (butterfly or knees up allowed)
Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.
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Deadlift, 5×5 (A)
Fitness & performance:
“JT”
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in summer of 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
21-15-9:
Handstand pushups
Ring Dips
Push ups