Strength:
E3MOM 12
5 Touch-and-Go Power Clean and Jerks (Max Effort)
Conditioning:
AMRAP 12
30 Box Jumps (24/20)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Kettlebell Goblet Squats (32/24) (Fx: 24/16)
Strength:
E3MOM 12
5 Touch-and-Go Power Clean and Jerks (Max Effort)
Conditioning:
AMRAP 12
30 Box Jumps (24/20)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Kettlebell Goblet Squats (32/24) (Fx: 24/16)
Strength:
30 – 20 – 10
Burpees
20 Dumbbell Snatches (50/35) (Fx: 35/20)
Time Cap: 13:00
Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Pull-ups (Rx+: Chest-to-Bar Pull-ups)
Strict Ring Dips
Conditioning:
E2MOM 40
1: 10 Each Arm Seated Single Arm Arnold Press (A)
2: 10 Each Side Kettlebell Front Rack Cossack Squats (A)
3: 1 Each Side Turkish Get-Ups (↑)
4: 20 Steps Each Arm Kettlebell Front Rack Lunge
5: 200m Jog
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 15
10 Overhead Squats (Max Effort)
Conditioning:
3 Rounds
10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Deadlifts (135/95) (Fx: 95/65) (Rx+: 165/115)
5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow.
| Monday | Upper Body Accessory + Rowing | Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm) |
| Tuesday | Overhead Squats | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Long Strength EMOM | |
| Thursday | Dumbbell Snatches | |
| Friday | Power Clean & Jerks | |
| Saturday | Long Aerobic EMOM | CrossFit Kids (10:00 am) |
| Sunday | Bench Press |
Strength:
3 Rounds
40 Banded Biceps Curls
40 Banded Triceps Extensions
20 Each Arm Dumbbell Strict Press
20 Barbell Shrugs
1 Minute Easy Ski-erg/Bike
Use band/weights that can be completed unbroken.
Conditioning:
Time Trial
2000m Row
