Conditioning:
“Naughty or Nice”
Naughty
15-12-9
Power Snatch (95/65)
Thrusters (95/65)
30 Double Unders after each barbell movement.
Nice
15-12-9
Power Snatch (75/55)
Thrusters (75/55)
30 Double Unders after each barbell movement.
Strength:
3 Rounds
1 Each Arm Turkish Get Ups (↑)
10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)
Strength:
E2MOM 20
1: 10 Bench Press @65 – 70%
2: 10 Pendlay Row (A)
Conditioning:
3 Rounds
200m Run
15 Deadlifts (135/95) (Fx: 95/65)
Conditioning:
“12 Days of Christmas”
For time
1 Clean and Jerk (155/95)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/95)
12 Rope Climbs
Fx
For time
1 Clean and Jerk (135/80)
2 Muscle Up Transitions (x2)
3 Handstand Push Ups
4 Front Squats (135/80)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/80)
12 Rope Climbs
Complete the workout with the same structure as the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…
[divider scroll_text=]
Strength:
E2MOM 10
10 Push Press @60 – 65%
Conditioning:
EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 80 Double Unders (Fx: 50 DUs)
3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
4: Rest
5: Rest
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:
E2MOM 20
1: 10 Back Squats @62 – 67%
2: 10 Back Rack Lunges @47-52%
Back rack lunge weight based on 1RM back squat
Conditioning:
AMRAP 10
10 Burpee Box Jump Overs (24/20)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups
