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Team Friday

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CrossFit Seven Cities – CrossFit

 

Team Workout

Metcon (AMRAP – Rounds and Reps)

Teams of 3 complete:

20 min amrap

12/9 Cal Bike or Row

9 Power Snatch (75/55)

6 Toes To Bar

You go I go style. Each athlete must complete a full round before a switch can occur. Enjoy!!!!

Rx+ Loading (95/65)

Monday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Clean (1-rep )

1 Clean Every minute on the minute for 10 minutes. Work up to a heavy set of 1-rep with perfect technique.

(SQUAT CLEAN)

Workout of the day

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
COMPARE TO 07.02.17

Summer Throwdown

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CrossFit Seven Cities – CrossFit

Metcon

Metcon (AMRAP – Reps)

100 Cal Assault Bike

then….

10 DB Snatch (50/35)

10 Box Jump Overs (24″/20″)

Scaled: Step Overs with (35/20)

Metcon (Weight)

“Clean Ladder”

At 3..2..1.. Go athletes will have

:50 seconds to complete their

Clean. There will be a male and

female lane. There will be a :10

second rotation time. In the event

a team member cannot finish the

bar they are at they can begin

deadlifts as a tie breaker.

Each athlete

can rotate through the bars as far

as they can even if their teammate

is finished. If an athlete is able to

finish the ladder they also can

begin deadlifting once they have

completed their last clean for

partial reps. Both athletes must

rotate the entire time

together.

Rx Loading:

135/155/185/205/225/245/255 (M)

95/105/125/135/155/165/175 (F)

Metcon (Time)

“The Floater”

400m team sled push

For time…

Metcon (AMRAP – Reps)

“The Finale”

14 min amrap

30 Thrusters

15 Bar Over Burpees

30 Toes To Bar

RX loading 95/65

Scaled loading 65/45 / knee raises

Thursday

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CrossFit Seven Cities – CrossFit

Team Workout

Metcon (Time)

Teams of two complete:

30 Squat Cleans (185/125)

60 Reverse Grip Strict Pullups

90 Bar Facing Burpees

For time…
While one partner works the other is rowing or assault biking. Partners switch every 20/15 cals until the work is completed.

Friday

By: 0

CrossFit Seven Cities – CrossFit

 

Team Workout

Metcon (AMRAP – Rounds and Reps)

Teams of two:

“Murphish”

30 min am rap

5 Pullups

10 Push-ups

15 Squats
Partner not working will be running 400m while the other partner works on the amrap, Switch every 400m.

IF YOU HAVE A VEST FEEL FREE TO WEAR IT!