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Tuesday

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CrossFit Seven Cities – CrossFit

 

Team Workout

Teams of two complete:

One person works at a time switch out when needed.

Artie (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

Monday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Clean (2-2-2-2-2-2-2)

Every 90 sec. for 7 sets complete 2-reps of Clean up to a heavy for the day

Team Workout

Teams of two will complete:

One person works at a time switch out when needed

Metcon (Time)

42-36-30-24-18

Strict Press (75/55)

84-72-60-48-36

Double Unders

For time…

Weightlifting Wednesday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Push Press (8-6-4)

Work up in load!

Split Jerk (2-2-2)

The goal is to only go up as heavy as you can while maintaining good foot work and movement. If your technique breaks down drop down the load and make it look good!

Back Rack Lunge (12-12-12)

Same weight for all sets. These are meant to be done heavy but not for a max weight.

Tuesday

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CrossFit Seven Cities – CrossFit

 

Workout of the day

Metcon (AMRAP – Reps)

12 min amrap

3 Push Jerk (155/105)

3 Back Squat

3 Bar Over Burpee

6 Push Jerk (155/105)

6 Back Squat

6 Bar Over Burpee

9 Push Jerk (155/105)

9 Back Squat

9 Bar Over Burpee

… and so on, until the time expires.

Monday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Hang Clean (1-1-1-1-1-1-1)

Every 90 seconds Perform 1-rep of a hang clean. Work up in load.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

10 min amrap

200m run

10 Deadlift (205/135)

30 Double Unders
Rx+ Loading:

(225/155)

Thursday

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CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (AMRAP – Rounds and Reps)

7 min amrap

42 Double Unders

30 Wall Balls (20/14)

18 Toes to Bar

rest 5 minutes then…

Metcon (AMRAP – Rounds and Reps)

7 min amrap

21 Double Unders

15 Wall Balls (20/14)

9 Toes to Bar