Every 3 for 15 (5 sets):
3-Position Clean
(high-hang, low hang, below-the knee)
Rest as needed
Start at 70% and build over the course of 5 sets to a heavy complex
4 RFT:
20 Front Squats 65/45
20 Pull-ups
Every 3 for 15 (5 sets):
3-Position Clean
(high-hang, low hang, below-the knee)
Rest as needed
Start at 70% and build over the course of 5 sets to a heavy complex
4 RFT:
20 Front Squats 65/45
20 Pull-ups
Overhead Squat @ (2,2,1 tempo – 2 seconds down, 2 seconds in bottom, 1 second up)
10-10-10-10
Across at lighter weight, 50-60%, accumulate perfect reps
Rest as needed
For time:
800m Run
50 Wall-Balls 20/14
800m Run
50 Russian KBS 32/24, Fx: 24/16
800m Run
50 Burpees
Calling all ladies. Come out Friday, July 27th at 6:30 pm for a fun night of fun, fitness and femininity. No boys allowed at this one! Our Coaches will be leading you through games and mini WODS with tasty drinks on side. Tell a friend to come out and change up their routine with the girls of CrossFit Route 7.Every 2 for 14 (7 Sets):
Push-Jerk + Split Jerk
Start at 65% and build over the course of 7 sets
For time:
21-15-9
Deadlifts 225/155, Fx: 185/125
Sit-ups
Ring Rows
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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Calling all ladies. Come out Friday, July 27th at 6:30 pm for a fun night of fun, fitness and femininity. No boys allowed at this one! Our Coaches will be leading you through games and mini WODS with tasty drinks on side. Tell a friend to come out and change up their routine with the girls of CrossFit Route 7.
Calling all ladies. Come out Friday, July 27th at 6:30 pm for a fun night of fun, fitness and femininity. No boys allowed at this one! Our Coaches will be leading you through games and mini WODS with tasty drinks on side. Tell a friend to come out and change up their routine with the girls of CrossFit Route 7.Back Squat
8-8-8-8
*Rest as need
*Start at 70% and increase loading over 4 sets up to 85%
AMRAP 3:00
5 Power Cleans 135/95, Fx: 95/65
12 KBS 24/16, Rx+: 32/24
*Rest 1:00
AMRAP 3:00
5 Power Cleans 135/95, Fx: 95/65
12 Hollow-Rocks , Rx+: Toes-to-Bar
