Conditioning:

3 Rounds, Rotating Stations
Work 1:15/ Transition 0:45
Station 1: Max Calorie Assault Bike
Station 2: Max Reps Burpees
Station 3: Max Calories Ski Erg
Station 4: Max Reps Pistols
Station 5: Rest

11:00AM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer!

12:00 – 3:00 PM
Olympic Weightlifting Seminar! DETAILS and REGISTRATION HERE >>

Strength:

Clean and Jerk
25 minutes to Build to a 1 rep max.

Conditioning:

3 Rounds
20 Thrusters (95/65) (Fx: 75/55)
200m Run

Time Cap: 9:00

Strength:

Snatch
E3MOM 18
Set 1: 2 @75%
Set 2: 2 @ 80%
Set 3: 2 @ 85%
Set 4: 2 @ 85%+
Set 5: 2 @ 85%++
Set 6: 2 @ 85%+++

Not touch-and-go.

Conditioning:

AMRAP 14
15/12 Calorie Row (Fx: 12/10)
10 Toes-to-Bar (Fx: 7 Toes-to-Bar)
10 Deadlifts (205/145) (Fx: 185/125)

REMINDER
This Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >>

Strength:

Back Squat
E3MOM 15
Set 1: 3 @ 85-90%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 90-95%
Set 5: 3 @ 90-95%

Conditioning:

Work 1:00 / Rest 0:30 until you have completed:
3 Rounds
20 Kettlebell Snatch (24/16) (Fx: 16/12) (10 Each Arm)
20 Goblet Squats (24/16) (Fx: 16/12)

5:30 PM
New 7Fit class time!

Strength:

EMOM 18
Min 1: 10-15 GHD Sit Ups (Add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (Add weight if possible)
Min 4: Rest
Min 5: 10-15 Ring Push-ups (Add weight if possible)
Min 6: Rest

Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (Add weight is possible)
Min 4: Rest
Min 5: 10-15 Push Ups
Min 6: Rest

Conditioning:

AMRAP 10
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees Over the Dumbbell

For DB hang clean and jerks: Single DB, alternate hands every 5 reps.