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E2MOM 20 min.
Clean and Jerk (ME)
Rest at least 6:00 prior to WOD
“Battery Test 1”
AMRAP 8:
30 Power Clean and Jerk
*65% of Heaviest Double
Max Burpees for remaining time
Sign up now to start your 6 week challenge starting Monday, October 22nd and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/
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Rope Climb Technique:
RX+: 12/9 Legless climbs for time
RX:12 Cimbs for time
Fx: 9 Climbs for time
*wear tall socks
Tabata:
Ski Erg
Hand Release Push Ups
Atomic sit up 45/25, Fx: 25/15, Plate to feet
Box Jumps 30/24, Fx: 24/20
Rest 1:00 between tabatas
Let’s start your day or finish it together. Free Classes are available Monday mornings and nights, register here Try US for Free
Start your 6 week challenge after your class and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/
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A big thanks to the 3 communities coming together for a night of fitness for the 7th annual BCF vs. CFR7 vs. CFSA throwdown. Congratulations to the athletes and thanks to the volunteer judges and crew for helping make this event a huge success.
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Strength and Skill Schedule:
Monday: Snatch EMOM
Tuesday: Rope Climb technique
Wednesday: Clean and Jerk EMOM
Thursday: Handstand Walk and Partner WOD
Friday: Back Squat
Saturday: Deadlift
Sunday: Push Pull Supersets
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E2MOM 20 min.
Snatch (ME)
10-15-20-15-10
Pistols (Fx; Reverse Lunges)
*50 Double Unders (30 DU’s for FX) to start the workout, between rounds and to finish the workout
Strength:
4 Super Sets:
8 Tempo Bench Press (3010)
8 Pendlay Row (Heavy)
Conditioning:
EMOM 14:
ODD: Push Jerk 115/80, Fx: 95/65
Even: Chest to Bar Pull ups, Fx: Pull ups
*Athletes choose between 7-12 reps
Come out today at 4:30pm for the 7th annual BCF vs. CFR7 vs. CFSA Throwdown at CFR7! Come cheer on your top athletes in a fun, friendly competition!
We will have the following from each box:
3 women individual competitors
3 men individual competitors
2 teams (2 men, 2 women on each)
Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!
We still need judges for the BCF/CFR7/CFSA Throwdown next weekend!! If you can help out, please follow the link below and add your name to the list.
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Olympic Weightlifting:
E3MOM 21 min.
2 Cleans (ME)
Not touch and go
Conditioning:
AMRAP 8:
10 Front Rack Lunges 115/80, Fx: 95/65
10 Box Jumps 30/24, Fx: 24/20
