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

5:45 PM
Skills & Mobility Clinic with Brandon!

Strength:

E4MOM 20
3 Tempo Front Squat (35×3)
Set 1: 45-50%
Set 2: 55-60%
Set 3: 60-65%
Set 4: 65-70%
Set 5: 70-75%+

Conditioning:

3 Rounds
10 Bar Muscle-Ups (Fx: Chest-to-Bar Pull-ups)
20 Front Rack Lunges (115/80) (Fx: 95/65)

Time Cap 12:00

Overview of the Week

Strength:

Deadlift
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%

Conditioning:

AMRAP 12
60 Double-Unders (Fx: 40 Double-Unders)
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
15 Handstand Push-Ups (Fx: 10 HSPU)

Strength:

E3MOM 18
3 Cleans
Set 1: 3 @ 70%
Set 2: 3 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 85%+
Set 6: 3 @ 85%++

Not touch and go.

Conditioning:

6 Rounds
With a Partner, Alternating Full Rounds
250m Row
5 Devil’s Press (50/35) (Fx: 35/20)

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!

4:30 PM
Third Annual CFR7/Ballston CrossFit Scaled Competition!

Strength:

Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 3 Bench Press (ME)
Station 2: 3 Pendlay Row (ME)

Conditioning:

AMRAP 9
20 Deadlifts (135/95) (Fx: 115/80)(Rx+: 165/115)
40 Sit-ups

7:00 PM
Coach BJ Farewell WOD & Celebration! MORE DETAILS >>

Strength:

Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%

Conditioning:

EMOM 18
Min 1: 200m Run
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Reps Dumbbell Hang Squat Clean (50/35) (Fx: 35/20)
Min 6: Rest

Score is total reps. For dumbbell hang squat clean: single dumbbell, alternate hands every 5 reps.