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Tuesday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Push Press (8-8-6-6)

Work up in load.

Pull-ups (3 x max reps)

3 sets of max strict pull-up reps. No kipping allowed, use bands or rings as needed.

Workout of the day

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Friday

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CrossFit Seven Cities – CrossFit

 

Team Workout

TEAMS OF TWO

Metcon (AMRAP – Rounds and Reps)

9 min amrap

400m Partner Run Buy in

Time remaining…

(Amrap)

10 Push Jerk (135/95)

20 Toes to Bar
REST 1 MINUTE

Metcon (AMRAP – Rounds and Reps)

8 min amrap

400m Partner Run Buy in

Time remaining…

(Amrap)

15 Push Jerk (135/95)

20 Toes to Bar
REST 1 MINUTE

Metcon (AMRAP – Rounds and Reps)

7 min amrap

400m Partner Run Buy in

Time remaining…

(Amrap)

20 Push Jerk (135/95)

20 Toes to Bar

Weightlifting Wednesday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Back Squat (12-12-12)

Work up in load!

Single Arm Dumbell Press (8-8-8)

Use the heaviest dumbbell possible. Its 8-reps each arm.

Do the set of Reverse Grip Pull-ups immediately following the set of presses.

Reverse Grip Pull-ups (3 x 8-10 reps)

Use bands if needed. Also add weight as needed.

Rest as needed after the pull-ups.

Tuesday

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CrossFit Seven Cities – CrossFit

 

Workout of the day

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Loading (135/95)

Score is rounds and reps. Place reps not finished in your comments.

Monday

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CrossFit Seven Cities – CrossFit

 

Team Workout

Metcon (AMRAP – Rounds and Reps)

“Laboring on Labor Day”

(TEAMS OF THREE)

15 minute amrap

30 Air Squats

20 Burpees

10 Thrusters (135/95)

REST 2 MINUTES THEN…
THIS WORKOUT IS A PACE HORSE STYLE WORKOUT EACH TEAM MUST HAVE ONE TEAM MATE RUNNING AT ALL TIMES. SWITCH OUT THE RUNNER AS NEEDED. OTHER TWO TEAMMATES WILL BE WORKING ON THE AMRAP.

Metcon (AMRAP – Rounds and Reps)

(TEAMS OF THREE)

15 minute amrap

30 Situps

20 Bar Over Burpees

10 Back Squats (155/105)
THIS WORKOUT IS A PACE HORSE STYLE WORKOUT EACH TEAM MUST HAVE ONE TEAM MATE RUNNING AT ALL TIMES. SWITCH OUT THE RUNNER AS NEEDED. OTHER TWO TEAMMATES WILL BE WORKING ON THE AMRAP.