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Tuesday

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CrossFit Seven Cities – CrossFit

Lift

A1: Back Rack Lunge (12-12-12-12)

Reverse Lunge

A2: Goblet Squat (8-8-8-8)

A3: Side Plank (30L-30R-30L-30R (seconds))

*Switch sides each round…

**Rest 90 seconds after each round…

Workout of the day

Metcon (Time)

21-15-9

WALL BALLS 20/14

HANG POWER CLEANS 135/95

Monday

By: 0

CrossFit Seven Cities – CrossFit

Lift

A1: Push Press (10-10-10)

Work up in Load

A2: Bent Over Row (8-8-8)

Double KB/DB

A3: Ring Rows (8-6-4 (3/2/x0))

Rest 2 min

Workout of the day

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

7 PLATE FLOOR TO OH 45/35

9 DYNAMIC P/U ONTO THE PLATE

11 OH LUNGES WITH PLATE

Tuesday

By: 0

CrossFit Seven Cities – CrossFit

Lift

A1: Tempo Back Squat (8-8-8)

3/2/0

A2: DB/KB Box Step Ups (8-8-8)

A3: Hollow Hold (30 sec-30 sec-30 sec)

A4: Supermans (30 sec-30 sec-30 sec)

Rest 2 min after each set

Metcon

Metcon (Time)

18-12-6

BURPEES

PULLUPS

KB SWINGS 53/35

Monday

By: 0

CrossFit Seven Cities – CrossFit

Lift

A1: Push Jerk (8-8-8)

Work up in load with perfect movement!

A2: Single Arm KB/DB Row (10-10-10)

Tempo is (x/0/3/0)

Workout of the day

Metcon (AMRAP – Reps)

8 MIN AMRAP

75 WALL BALLS 20/14 WITH REMAINING TIME …

MAX SQUAT CLEANS!

Loading:

Males: 135#

Ladies: 95#