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:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Bench Press @ 65-70%
Strict Pull-ups (Rx+: Chest-to-Bar)
Time Cap: 20 minutes.
Conditioning:
For Time
400m Run
25 Toes-to-Bar
35 Push Presses (95/65) (Fx: 75/55)
REMINDER
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Overview of the Week
| Monday | Back Squats | |
| Tuesday | Bench Press | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Power Cleans | Injury Consultation with Dr. Sarah (5:30-7:30 pm) |
| Thursday | Long MetCon | |
| Friday | Strict Presses | |
| Saturday | Power Snatches | CrossFit Kids! (10:00 am) |
| Sunday | AMRAP Intervals |
Strength:
E3MOM 18
3 Tempo Back Squats (33×1) (Max Effort)
Conditioning:
AMRAP 10
5 Thrusters (115/80) (Rx+: 135/95)
5 Front Squats (115/80) (Rx+: 135/95)
5 Strict Handstand Push-ups
5 Kipping Handstand Push-ups
Fx:
5 Thrusters (95/65)
5 Front Squats (95/65)
7 Kipping Handstand Push Ups
Conditioning:
“16.3”
AMRAP 7
10 Power Snatch (75/55)
3 Bar Muscle-ups
Finisher:
EMOM 20
1: 45 sec. Hollow/Tuck Hold
2: Rest
3: 50 ft. Handstand Walk (Fx: 40 sec. Handstand Hold)
4: Rest
5: Max Time Parallette L-Sit Holds
Strength:
Deadlift
25 minutes to establish a 1 rep. max.
Conditioning:
For Time
25 Thrusters (115/80) (Fx: 95/65)
25 Burpees
-Rest 2 minutes-
25 Thrusters (95/65) (Fx: 75/55)
25 Burpees
Strength:
3-4 Rounds
5 Skin the Cats
6 Turkish Get ups (3L/3R) (Increase weight each round)
Conditioning:
“Split Triplet Modified”
5 Rounds
1 Legless Rope Climb (Fx: Rope Climb)
100 Double-Unders (Fx: 75 Double-Unders)
10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)
10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20)
Time Cap: 20 minutes.
