17
Jan
Tuesday, January 18, 2022
Strength
EMOM 6
Power Snatch + Overhead Squat (↑)
Directly Into:
EMOM 6
Squat Snatch (↑)
Conditioning
“16.3”
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups
WOD / Events
16
Jan
Monday, January 17, 2022
Modified Martin Luther King Jr. Holiday Schedule!
We will only have one morning class at 9 AM. The rest of the day will run normally!
| Weekly Overview | Events/Classes | |
| Monday | Partner WOD | |
| Tuesday | Snatch | |
| Wednesday | Core/Accessory Work | Wednesday Skills Clinic – Kipping/Butterfly Pullups at 6:45 PM Ab Attack at 6:45 PM |
| Thursday | Power Clean | |
| Friday | Handstand | |
| Saturday | CrossFit Total | Olympic Weightlifting Class at 11 AM |
| Sunday | Split Jerk |
Conditioning
AMRAP 35
With a Partner, Alternating Movements (Dumbbell complex counts as one movement)
10 Dumbbell Hang Cleans + Jerks Each Arm (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Wall Balls (20/14) (Rx+: 11/10′)
60 Double Unders (Fx: 40)
15
Jan
Sunday, January 16, 2022
Strength
EMOM 16
1: 5 Strict Toes to Bar + 5 Kipping Toes to Bar (Fx: 5 Strict Knee Raises + 5 Kipping Toes to Bar) (Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar)
2: 5 Kettlebell Jefferson Curls
3: :45 High Plank (Weighted if Possible)
4: :45 Reverse Plank
Conditioning
AMRAP 10
10 Each Side Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Power Snatches (145/100) (Fx: 115/80) (Rx+: 175/120)
14
Jan
Saturday, January 15, 2022
Strength
E2MOM 20
1 Deadlift (ME)
Or…
E2MOM 20
1 – 5: 2 Deadlifts @65 – 70%
6 – 10: 1 Deadlift @70 – 75%
Conditioning
3 Rounds
400m Run
12 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
13
Jan
Friday, January 14, 2022
Strength
EMOM 5
Power Clean + Front Squat (↑)
Directly Into:
EMOM 5
Squat Clean (↑)
Conditioning
EMOM 16
1: AMRAP Calorie Ski
2: AMRAP Calorie Bike
3: AMRAP Box Jump Overs (24/20)
4: Rest
12
Jan
Thursday, January 13, 2022
Strength
E2MOM 10
2 Split Jerks @80 – 85%
Conditioning
With a Partner, Alternating Intervals
E3MOM 18
250/200m Row (Fx: 200/150) (Rx+: 300/250)
60 Double Unders (Fx: 40) (Rx+: 80)
AMRAP Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
11
Jan
Wednesday, January 12, 2022
Join Coach Cameron for the Momentum Nutrition Seminar Information Session
TONIGHT at 7:30 PM at CFR7! (No 7:30 PM CrossFit WOD!)
Join Mariah for our first Ab Attack class tonight at 6:45 PM! Sign up on ZenPlanner!
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Alternating Pistol Squats
15 Pull Ups
Post-WOD Strength/Skill
3 Rounds
3 Turkish Get Ups Each Arm (No reset between reps)
10 Each Side Palloff Presses
10
Jan
Tuesday, January 11, 2022
Momentum Nutrition Challenge Information Session with Coach Cameron Wednesday night at 7:30 PM at CFR7!
Mark your calendars and see you tomorrow night!
Strength
E2MOM 20
1 Back Squat (ME)
Or…
E2MOM 20
1 – 5: 2 Back Squats @65 – 70%
6 – 10: 1 Back Squat @70 – 75%
Conditioning
AMRAP 12
3 – 6 – 9 – 12 – 15…
Hang Clean and Jerk (115/80) (Fx: 75/55) (Rx+: 135/95)
Burpees Over the Bar
| Weekly Overview | Events/Classes | |
| Monday | Ring Muscle Ups/Core | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Back Squat | |
| Wednesday | Mary | Ab Attack Class at 6:45 PM! Click here to register now. |
| Thursday | Split Jerk | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Clean | |
| Saturday | Deadlift | Free 7-Fit Class at 10 AM! Click here to register now. |
| Sunday | Core |
Strength
EMOM 16
1: 8 – 12 Seated Leg Raises
2: :45 Double Kettlebell Front Rack Hold
3: 3 – 5 Ring Muscle Ups (Fx: 5 Russian Push Ups + 5 Chest to Bar Pull Ups)
4: 8 Alternating Barbell Side Bends
Conditioning
4 Rounds
8 Each Side Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)
16 American Kettlebell Swings (32/24) (Fx: 24/16)
32 Sit Ups (Rx+: Weighted (25/15))