Conditioning:
With a Partner:
Buy-In: 1000m Run
4 Rounds
40 Wall Balls (20/14)
40 Dumbbell Snatches (50/35) (Fx: 35/20)
40 Box Jump Overs (24/20)
Cash Out: 1000m Row
REMINDER
Tomorrow is Bring-a-Friend Day! DETAILS >>
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:
EMOM 10
2 Front Squats @80-85%
Conditioning:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Power Clean (185/125) (135/95) (Rx+: 225/155)
Strict Handstand Push-ups (Fx: Kipping HSPU)
Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout 20.3.
REMINDER
Wednesday is Bring-a-Friend Day! DETAILS >>
5:30 – 7:15 PM
Injury Screening with Dr. Stacy Snow. DETAILS >>
Overview of the Week
| Monday | Deadlifts | Injury Screening with Dr. Stacy Snow (5:30-7:15 pm) |
| Tuesday | Front Squats | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Long MetCon (Run/Row) | Bring-A-Friend Day! |
| Thursday | Overhead Squats | |
| Friday | Open Workout 20.3 | |
| Saturday | TBD | Olympic Weightlifting Seminar (12:15 pm) |
| Sunday | TBD |
Strength:
EMOM 10
2 Deadlifts @ 80-85%
No mixed grip. Double overhand with hookgrip only.
Conditioning:
4 Rounds
200m Run
10 Push Jerks (135/95)(Rx+: 155/105)
10 Chest-to-Bar Pull-ups
5 Bar Muscle-ups
Fx:
4 Rounds
200m Run
10 Push Jerks (115/80)
10 Chest-to-Bar Pull-ups
REMINDER
Next Wednesday is Bring-a-Friend Day! DETAILS >>
Strength:
E3MOM 18
5 Touch-and-Go Power Snatches (Max Effort)
Conditioning:
4 Rounds
2 Rope Climbs (Fx: 1 Rope Climbs) (Rx+: 1 Legless/1 Normal)
30 Wall Balls (20/14)
10:00 AM
CrossFit Kids!
Strength:
Turkish Get-ups:
4-5 sets of 3 on each arm, increasing to a challenging KB weight
Conditioning:
3 Rounds
Work 1:00/Rest 0:30
1: Russian Kettlebell Swings (32/24) (Fx: 24/16)
2: Calorie Ski Erg
3: Power Cleans 185/125 (Fx: 135/95)
4&5: 600m Run (Fx: 400m Run)
Score is total reps completed.
