Strength:
EMOM 18
Min 1: 10-15 GHD Sit Ups (add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run
Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run
Conditioning:
AMRAP 10
30 Dumbbell Push Press (50/35) (Fx: 35/20) (15 Each Arm)
25 Feet Handstand Walk (Fx: Bear Crawl)
Add 25 feet to handstand walk/bear crawl each round.
Strength:
E2MOM 10
Snatch Balance+Drop Snatch+Overhead Squat
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5: 60%
Directly into:
Hang Snatch
E2MOM 10
Set 1: 3 @ 65%
Set 2: 3 @ 70%
Set 3: 3 @ 75%
Set 4: 3 @ 80%
Set 5: 3 @ 80%+
Conditioning:
For Time
40/32 Calorie Ski Erg (Fx: 32/25)
30 Ring Dips (Fx: Hand Release Push-Ups)
20 Chest-to-Bar Pull-Ups (Fx: Pull-Ups)
5:45 PM
Skills & Mobility Clinic with Brandon!
Strength:
Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
Conditioning:
3 Rounds
5 Hang Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
15 Burpee Box Jump Overs (24″/20″)
7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer!
Overview of the Week
| Monday | Snatch-Row-Double Unders | Free Beginner CrossFit Class (7:45 pm) |
| Tuesday | Back Squats | Skills Clinic (5:45 pm) |
| Wednesday | Snatch Skill Transfer Complex | |
| Thursday | Core Strength | |
| Friday | Clean+Jerk Complex | |
| Saturday | Helen Variation | Free Beginner CrossFit Class (11:00 pm) |
| Sunday | Front Squats |
Conditioning:
7 Rounds
15 Power Snatches (75/55)
200m Row
50 Double-Unders
Finisher:
Core Strength:
3 Rounds
:10 Hollow Hold
10 Hollow Rocks
10 V-Ups
10 Knee Tucks
Attempt full rounds unbroken.
Strength:
Deadlift
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 80-85%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
Conditioning:
For Time
21 – 15 – 9
Overhead Squats (135/95) (Fx: 115/80) (Rx+: 155/105)
Box Jumps (30/24) (Fx: 24/20)
Rest 1:00 after each couplet.
