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Tuesday

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CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

BUY IN

30 DOUBLE UNDERS

then…

2 DEADLIFTS 225/155

5 PULL UPS

4 DEADLIFT

5 PULL UPS

6 DEADLIFTS

5 PULL UPS

8 DEADLIFTS

5 PULL UPS

(end of round start over)
EVERY 2 MINUTES PERFORM 30 DOUBLE UNDERS

Monday

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CrossFit Seven Cities – CrossFit

Lift

Every 90 seconds for 10 sets:

*Work with a moderate load for each set. This

is not a max set.

Hang Power Snatch (3-reps)

Workout of the day

Metcon (Time)

15-12-9-6-3

HANG POWER SNATCH 95/65

HAND RELEASE PUSH-UP

FOR TIME…

Saturday

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CrossFit Seven Cities – CrossFit

Workout of the day

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Skill

Metcon (4 Rounds for reps)

4 SETS OF UNBROKEN DOUBLE UNDERS

IF YOU DONT HAVE DOUBLE UNDERS DO 4 SETSOF 2 MIN INTERVALS WITH 1 MIN REST WORKING AS MANY D/U INTO THE 2 MIN

Team Friday

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CrossFit Seven Cities – CrossFit

Team Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 3

16 MIN AMRAP

8 DEADLIFTS 225/155

10 D/B PUSH JERKS 55/35

12 BAR OVER BURPEES

ALL WORK IS SHARED BY PARTNER A&B. PARTNER C WILL DO WALL BALLS 20/14 UNTIL THE ROUND IS COMPLETE THEN ROTATE SCORE IS # OF WALL BALLS

+ THE ROUNDS AND REPS COMPLETED

Metcon (AMRAP – Reps)

WALL BALL REPS…

Tuesday

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CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (Time)

7 ROUNDS

30 DOUBLE UNDERS

10 (R) KB FRONT SQUAT 53/35

10(L) KB FRONT SQUAT

10 HAND REALEASE PUSH-UPS

FOR TIME

Core

Metcon (No Measure)

4 ROUNDS

:30 (R) SIDE PLANK HOLD

:30 (L) SIDE PLANK HOLD

:30 PLANK REACHES

:30 REST

Monday

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CrossFit Seven Cities – CrossFit

Lift

Squat Clean (10 x 1+2)

Every minute on the minute for 10 minutes complete:

1 Squat Clean + 2 Push Press

Rest 4 minutes then begin the workout!

Workout of the day

Metcon (AMRAP – Rounds and Reps)

9 minute amrap

6 Thrusters (95/65)

6 Reverse Grip Strict Pullups