Strength:
E3MOM 18
Power Clean + 2 Hang Squat Cleans (Max Effort)
Rx: Touch-and-go, no regripping/resting after bar leaves the shoulders at the top of each clean.
Conditioning:
4 Rounds
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
10 Strict Handstand Push-ups (Fx: Kipping HSPU)
REMINDER
This Monday, Kettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm!
Conditioning:
“Partner 19.1”
With a Partner, Alternating Movements
AMRAP 25
19 Wall Balls (20/14) (Fx: 14 Wall Balls)
19 Calorie Row (Fx: 14 Calories)
Both partners work at the same time. They switch movements once they have both completed their 19 reps.
Strength:
E3MOM 21
Back Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++
Conditioning:
Work 2:00 / Rest 1:00 until you complete:
5 Rounds
10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)
10 Burpees Over the Bar
Strength:
E3MOM 21
Deadlift
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++
Conditioning:
AMRAP 10
10 Push Presses (95/65) (Fx: 75/55)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Box Jumps (24/20)
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:
E2MOM 10
3 Strict Presses
Conditioning:
“First Cut”
4 Rounds
400m Run
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
7 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125)
Time Cap 20:00
