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Strength
Rx+:
4 Rounds
12 Kipping Handstand Push Ups (6″ Deficit)
12 Biceps Curls (Any Style)
Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Biceps Curls (Any Style)
Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Biceps Curls (Any Style)
Time Cap 12:00
Conditioning
AMRAP 13
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Each Arm Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
Strength
E2MOM 12
Rx+:
1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups
Rx:
1 – 3 Kipping Ring Muscle Ups
Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips
Record total number of reps completed.
Conditioning
3 Rounds
Work 2:00/Rest 1:00
30 Sit Ups
AMRAP Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
Weekly Overview | Events/Classes | |
Monday | Deadlift | Free 7-Fit Class at 6:30PM! Click Here To Register now |
Tuesday | Muscle Ups | |
Wednesday | Back Squat | |
Thursday | Long Conditioning | Modified Schedule for Christmas Eve – Only 9 AM/10 AM |
Friday | Gym Closed for Christmas | |
Saturday | Handstand Pushups | Free 7-Fit Class at 10:00AM! Click Here To Register now |
Sunday | Push Press |
Strength
20:00 to Establish
1RM Deadlift
Conditioning
5 Rounds
10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Box Jumps (24/20)
But…
E4MOM 20/15 Calorie Row (Fx: 15/10)
Time Cap 16:00
Strength
Rx+:
3 Rounds
6 Strict Handstand Push Ups + 12 Kipping
Handstand Push Ups
6 Strict L-Sit Chin Ups
Rx:
3 Rounds
12 Kipping Handstand Push Ups
:15 – :30 L-Sit Hold on Pull Up Bar
Fx:
3 Rounds
12 Pike Handstand Push Ups
:15 – :30 Tuck Hold Hold on Pull Up Bar
Time Cap 12:00
Conditioning
3 Rounds
21 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+:
135/95)
21 Toes to Bar (Fx: 14 Toes to Bar)
Free 7-Fit Class at 10:00AM! Click Here To Register now
Strength
E3Mom 15
Back Swuats
1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++
Conditioning
EMOM 12
1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
2: AMRAP Box Jump Overs (24/20)
3: AMRAP Calorie Ski Erg
4: Rest
CrossFit Route 7
8504-B Tyco Rd.
Vienna VA 22182
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