Conditioning:

E2MOM 40
1: 10 Each Arm Seated Single Arm Arnold Press (A)
2: 10 Each Side Kettlebell Front Rack Cossack Squats (A)
3: 1 Each Side Turkish Get-Ups (↑)
4: 20 Steps Each Arm Kettlebell Front Rack Lunge
5: 200m Jog

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!

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Strength:

E3MOM 15
10 Overhead Squats (Max Effort)

Conditioning:

3 Rounds
10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Deadlifts (135/95) (Fx: 95/65) (Rx+: 165/115)

5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow.

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	WODs	Events
Monday	Upper Body Accessory + Rowing	Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)
Tuesday	Overhead Squats	Free Beginner CrossFit Class (6:45 pm)
Wednesday	Long Strength EMOM
Thursday	Dumbbell Snatches
Friday	Power Clean & Jerks
Saturday	Long Aerobic EMOM	CrossFit Kids (10:00 am)
Sunday	Bench Press

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Strength:

3 Rounds
40 Banded Biceps Curls
40 Banded Triceps Extensions
20 Each Arm Dumbbell Strict Press
20 Barbell Shrugs
1 Minute Easy Ski-erg/Bike

Use band/weights that can be completed unbroken.

Conditioning:

Time Trial
2000m Row

Conditioning:

E3MOM 36
1: Max Calorie Ski Erg
2: AMRAP
– 5 Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 165/115)
– 10 Box Jump Overs
3: AMRAP
– 5 Double Dumbbell Snatches (50/35) (Fx: 35/20)
– 5 Double Dumbbell Push Press (50/35) (Fx: 35/20)
4: Rest

–ATTENTION: Parking will be limited today due to Tyson’s Playground hosting an Olympic Weightlifting and powerlifting meet all day.

-You may park at a angle for today like shown in the picture below. Instead of backing in just pull in forward!

Strength:

E3MOM 15
5 High Hang Squat Snatches
Set 1: 55 – 60%
Set 2: 60 – 65%
Set 3: 65 – 70%
Set 4: 70 – 75%
Set 5: 70 – 75%+

Conditioning:

30 – 20 – 10
Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)
Toes-to-Bar