Strength:

E3MOM 15
3 Clean Deadlifts+2 Hang Cleans+1 Split Jerk (ME)

Conditioning:

AMRAP 7
10 Back Rack Lunges (135/95) (Fx: 95/65)
5 Thrusters (135/95) (Fx: 95/65)

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!

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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

	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.