Strength:
3-4 Rounds
5 Skin the Cats
6 Turkish Get ups (3L/3R) (Increase weight each round)
Conditioning:
“Split Triplet Modified”
5 Rounds
1 Legless Rope Climb (Fx: Rope Climb)
100 Double-Unders (Fx: 75 Double-Unders)
10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)
10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20)
Time Cap: 20 minutes.
Strength:
Back Squat
25 minutes to establish a 1 rep. max.
Conditioning:
AMRAP 10
3 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
3 Strict Handstand Push-ups (Fx: Kipping HSPU)
Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).
Conditioning:
5 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
-Then-
50/40 Calorie Row
Finisher:
3 Rounds
100m Plate Pinch Carry (25/15)
5-10 Strict Pull-ups (3 sec. negative)
100m Double Kettlebell Front Rack Carry (24/16)
5:45 PM
Mobility Class!
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
Rx:
AMRAP 6
6 Snatches (95/65)
5 Snatches (115/75)
4 Snatches (135/95)
3 Snatches (155/105)
2 Snatches (165/115)
1 Snatches (185/125)
AMRAP Snatches (205/135)
Fx:
AMRAP 6
6 Snatches (75/55)
5 Snatches (95/65)
4 Snatches (115/80)
3 Snatches (135/95)
2 Snatches (155/105)
1 Snatches (175/120)
AMRAP Snatches (185/125)
Conditioning:
AMRAP 4
Calorie Ski Erg
-Rest 4 Minutes-
AMRAP 4
10 Hand Release Push Ups
10/8 Calorie Assault Bike
-Rest 4 Minutes-
AMRAP 4
10 Toes-to-Bar
10 Burpee Box Jump Overs
-Rest 4 Minutes-
Overview of the Week
| Monday | Front Squats | |
| Tuesday | Snatches | Mobility Class (5:45 pm) Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Running | |
| Thursday | Back Squat | |
| Friday | Gymnastics | |
| Saturday | Deadlift | Competitors WOD (7:00 am) |
| Sunday | “16.3” |
Strength:
Front Squat
E3MOM 21
3 Pause Front Squats (Build to a Max. Effort)
5 seconds in the bottom position, 5 seconds at the top.
Conditioning:
21 – 15 – 9
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
Pull-ups (Rx+: Chest-to-Bar)
35 Double-Unders after each round.
