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Team Friday

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CrossFit Seven Cities – CrossFit

Team Workout

Metcon (Time)

Teams of 2 complete:

2 Rounds of:

“Elizabeth”

21-15-9

Squat Clean (135/95)

Ring Dips

then…

2 Rounds

50 Straight leg Sit-ups

50/30 Cal Assault Bike/Row

For total time…
Teams of two complete the work. Switch Partners as needed.

Thursday

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CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (AMRAP – Rounds and Reps)

5 Rounds

(3 min amrap each round)

3 Power Snatch (135/95)

6 Pull-ups

9 Box Jump Overs (24″/20″)

For rounds and reps….

*Rest 1 minute between rounds
Workout is scored like a single amrap. One running score the duration of the workout.

Tuesday

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CrossFit Seven Cities – CrossFit

 

Workout of the day

Metcon (AMRAP – Rounds and Reps)

14 min amrap

60 Double Unders

50 Wall Balls (20/14)

40 DB Snatch (choose #)

30 Toes to Bar

20 Push-ups

Core

3 sets:

1 minute side plank (each side)

*Rest as needed between sets

Monday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Push Press (6-6-6-6-6-6)

Every 90 seconds for 6 sets Perform 6-reps. Work up to a heavy-ish set for the day.

Workout of the day

Metcon (Time)

20-15-10

Clean and Jerk 135/95

*run 400m after each round of Clean and Jerks
(COMPARE TO 11.14.2016)

Monday

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CrossFit Seven Cities – CrossFit

Weightlifting

Push Press (8-8-8-8-8-8)

Every 90 seconds for 6 sets Perform 8-reps. Work up to a heavy-ish set for the day. Try to beat last weeks load by 5#

Workout of the day

Metcon (AMRAP – Reps)

5 min EMOTM

10 Power Snatch (75/55)

Max Push-ups

then…

5 min EMOTM

10 Wall Balls (20/14)

Max Air Squats

For total reps…
Push-ups + Air Squats = Score