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Open Workout 18.3:

2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups

Scaled:
2 rounds for time of:
100 single-unders
20 overhead squats 45/35
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Compare:3/9/18

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Strength:
Push Press
5 x 5 (Across)

Superset with:
3 x ME L-Sit Hold

Conditioning:
3 Rounds:
:45 on/:15 off
*Row
* Handstand Walk
*Bike
*200 meter Run
*Ski Erg

*No Score
*Restorative Effort: Tranisition from Movement to movement and work at a steady Pace

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Every 3:00 for 18:00
5 Touch and Go Power Snatches (ME)

Conditioning:
21-15-9
Thrusters 115/80 Fx: 95/65
T2B, Fx: Hanging Knee Raises

Free Bootcamp and Yoga!

Join us Wednesday, February 6th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minutes of Vinyasa yoga with Instructor Kendra (bring your own mat or use ours). Our great community and coaches will keep you motivated and working hard. This workout is for everyone of all fitness abilities, so bring a friend and come to sweat and stretch!

Reserve your spot for Free Bootcamp and Yoga here: https://crossfitroute7.com/try-us-for-free/ (non-members). Please arrive 10-15 minutes early to fill out a waiver and parking.

Guest will receive a $25 discount for our Foundations Course starting Monday, February 25 at 7:45pm. No exercise or CrossFit experience needed. Come workout, have fun and get fit.
https://crossfitroute7.com/how-to-join/

For members don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what? As a thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well. So bring a friend!!!

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Strength:
Giant Set:

Back Squat
3 x 5 (ME)

Ring Row
3 x 8 (Tempo 3010)

Hollow Rocks
3 x 10-15

Rest about 15-30 seconds between movements and 2:00 between Sets

Conditioning:
AMRAP 10:
4/3 Bar Muscle Ups, 4/3 Chest to Bar Pull ups
6 Hang Power Cleans 155/105, Fx: 115/80
8 Hand Release Push ups
10 Box Jumps 30/24, Fx:24/20 (Games Standard)

Rx+: 185/125

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OverView Of The Week:
Monday: 4 min Amrap x5
Tuesday: Back Squat
Wednesday: TnG Power Clean
Thursday: Push Press
Friday: Open Workout 18.3
Saturday”Big Clean Complex”
Sunday: Deadlift

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5 Rounds
Work 4:00/ Rest 4:00
AMRAP
300m Row
15 Deadlfits 135/95
30 Double Unders
15 Lateral Burpees over bar
RX+ 155/105

Athletes pick up where they left off on each work period.