Deadlift
5 sets of 6 reps*
*Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’ sets of 7
Rest 2-3 minutes
For time:
400m Run (sub 500m row if too cold)
30 Alternating DB Snatch (50/35#) fx (35/20#)
30 Push-ups
400m Run
20 Alternating DB Snatch (50/35#)
20 Push-ups
400m Run
10 Alternating DB Snatch (50/35#)
10 Push-ups
(Optional):
3 Sets of:
GHD Sit-ups x 10-20 reps
Every 2 for 20 (10 sets) of:
2 Power Cleans + 1 Push-Jerk +1 Split Jerk*
*Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day
AMRAP 12 Minutes:
25-20-15-10
Box Jump Overs (24/20”)
KB Swings (53/35#)
Ab-Mat Sit-ups Rx+ = Toes-to-Bar
Attend our FREE class this tonight at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course. Just sign up here and come ready to sweat and have a great time learning CrossFit movements.
Reserve your spot today! https://crossfitroute7.com/try-us-for-free/
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Back Squat:
4×5 @ 75%, then one set of 5+ reps (max reps) @ 75%
Rest as needed
On a running clock:
At 0:00, for time:
750m Row
50 x Wall-Balls (20/14#)
at 8:00, for time:
750m Row
50 x Front Rack Lunges (95/65#), fx = 65/45#
• Stagger 4 minutes for large classes, heat 1 going at 0 / 8 and heat 2 going at 4 / 12
• Record times for each set; add up times for a total time
• Encourage athletes to attempt going unbroken for as long as possible, the top athletes being able to do both sets unbroken
• Time cap the first interval at 7 minutes, so that the slowest people will get at least 1 minute of rest
Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course. Just sign up here and come ready to sweat and have a great time learning CrossFit movements.
Reserve your spot today! https://crossfitroute7.com/try-us-for-free/
===============================
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Muscle-up OR Strict Pull-up/Ring Dip Skill Practice (20 minutes)
3 Sets:
Strict Pull-ups x 8-12 reps (add weight if you can do 12+ strict pull-ups); fx = ring-rows
Strict Ring Dips x 5-10 reps; fx = ring push-ups
Advanced athletes (those who have muscle-ups):
3 sets, focusing on good consistent unbroken sets, not for time of:
Muscle-ups x 2-10 reps
Nose-to-Wall Handstand Hold x :60 seconds
AMRAP 18:
21 Push-ups
15 Ring-Rows
9 Burpee Box Jumps (24/20”)
Finisher:
Tabata Ab-Mat sit-ups
Tabata Bicycle Crunches
Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course. Just sign up here and come ready to sweat and have a great time learning CrossFit movements.
Reserve your spot today! https://crossfitroute7.com/try-us-for-free/
===============================
What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!
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Strength/Skill Schedule:
Monday: Benchmark WOD “Diane”
Tuesday: Body Weight Strength and AMRAP
Wednesday: Back Squat
Thursday: Barbell intervals
Friday: Deadlift
Saturday: Strict Press
Sunday: Rope Climbs
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“Diane”
21-15-9
Deadlift (225/155#)
HSPU
*15 Minute Time-Cap
*compare to 2/22/17
3 Sets of: (no longer than 20 minutes)
1 Arm DB Row x 20 reps (10 each arm)
DB Side Lateral Raise x 10 reps
EMOM 10:
Odd Minutes: 15 V-ups
Even Minutes: Elbow Plank x :45
