Strength:
E3MOM 18
Power Snatch + 2 Hang Squat Snatches (ME)
Rx: Touch and go, no regripping/resting after bar leaves the shoulders at the top of each snatch.
Conditioning:
EMOM 15
Min 1: 20/16 Calorie Assault Bike (Fx: 16/12)
Min 2: 18 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Min 3: 16/12 Calorie Ski (Fx: 12/10)
Min 4: Max Reps Toes-to-Bar
Min 5: Rest
REMINDER
The 8th Annual BCF v. CFR7 v. CF South Arlington Throwdown is this Saturday at 3:00 PM! DETAILS >>
Conditioning:
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Finisher:
3 Rounds
8 Strict Pull-ups (Fx: Ring Rows)
10 GHD Sit-ups (Weighted if possible) (Fx: Weighted Sit-ups)
100m Jog
5:45 PM
New Mobility Class!
6:45 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:
E3MOM 21
Back Squat
Set 1: 3 @ 75-80%
Set 2: 3 @ 80-85%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++
Conditioning:
5 Rounds
5 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
10 Push Presses (95/65) (Fx: 75/55)
15 Box Jumps (24/20)
REMINDER
Kettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm!
Overview of the Week
| Monday | Long AMRAP | |
| Tuesday | Back Squats | Mobility Class (5:45 pm) Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | “JT” | |
| Thursday | Snatch Complex | |
| Friday | Deadlifts | |
| Saturday | Front Squats | Competitors WOD (7:00 am) 8th BCF v. CFR7 v. CFSA Throwdown (3 pm at CF South Arlington) |
| Sunday | Running |
Conditioning:
AMRAP 25
Buy-In:
2000m Run
-Then-
5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
15/12 Calorie Row (Fx: 12/10)
Strength:
Rx+: 10 Min. Max Distance Handstand Walk. 25 ft. segments must be unbroken.
Rx: 10 Min. Max Distance Handstand Walk
Fx: 10 Min Handstand Walk Practice
Conditioning:
21 – 18 – 15 – 12 – 9 – 6 – 3
American Kettlebell Swings (24/16) (Fx: 16/12)
Toes-to-Bar
