Strength:
E2MOM 10
12 Deadlifts @60 – 65%
Conditioning:
5 Rounds
Work 1:00/Rest 0:30
AMRAP
12 Thrusters (115/80) (Fx: 95/56) (Rx+: 135/95)
24 Double Unders
Strength:
E2MOM 10
12 Deadlifts @60 – 65%
Conditioning:
5 Rounds
Work 1:00/Rest 0:30
AMRAP
12 Thrusters (115/80) (Fx: 95/56) (Rx+: 135/95)
24 Double Unders
Strength:
E2MOM 24
1: 1:00 Weighted Plank
2: 10 High Box Jumps (↑)
3: 1:00 Max Calorie Ski Erg
4: 10 Broad Jumps
Conditioning:
AMRAP 7
10 Goblet Squats (32/24) (Fx: 24/16)
20 Sit-ups
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:
E3MOM 15
5 Hang Power Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%
Conditioning:
AMRAP 10
10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)
10 Each Arm Dumbbell Hang Power Snatch (50/35) (Fx: 35/20)
10 Toes-to-Bar (Fx: 7 T2B)
5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow. DETAILS >>
| Monday | Back Squats + Lunges | Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm) |
| Tuesday | Hang Power Cleans | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Long Strength EMOM | |
| Thursday | Deadlifts | |
| Friday | Bench Press + Pendlay Row | |
| Saturday | Long Cardio EMOM | CrossFit Teens (10:00 am) |
| Sunday | Strict Press |
Strength:
E2MOM 20
1: 10 Back Squats @ 60 – 65%
2: 10 Back Rack Lunges @ 45-50%
Back rack lunge weight based on 1RM back squat.
Conditioning:
21 – 15 – 9
Power Snatch (75/55)
Burpees Over the Bar
Cash Out: 25/20 Calorie Skierg (Fx: 20/15)
Strength:
E3MOM 15
10 Push Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 70 – 75%
Set 5: 70 – 75%
Conditioning:
AMRAP 9
15 Wall Balls (20/14)
10 Kettlebell Swings (24/16)
