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

	WODs	Events
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

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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.

Strength:

E2MOM 14
1 Push Press + 2 Push Jerk (Max Effort)

Conditioning:

2 Rounds
AMRAP 2
Calories on Ski Erg
Rest 2:00
AMRAP 2
Calories on Assault Bike
Rest 2:00
AMRAP 2
Single Dumbbell Box Step-ups (24″/20″) (50/35) (Fx: 35/20)

Score is total calories+step-up reps.

Strength:

E3MOM 15
3 Clean Deadlifts + 3 High Hang Cleans
Set 1: 3 @ 60%
Set 2: 3 @ 65%
Set 3: 3 @ 70%
Set 4: 3 @ 75%
Set 5: 3 @ 75%+

Conditioning:

3 Rounds
10 Strict Handstand Push-ups (Fx: Kipping HSPU) (Rx+: 4″ Deficit)
20 Toes-to-Bar (Fx: 10 T2B)

Conditioning:

“Jenkins”
AMRAP 40
With a Partner
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16)
400 meter Run
50 Pull-ups
400 meter Run
50 Push-ups
400 meter Run

Partners run together. Divide other movements as needed.