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Monday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Hang Clean (2 Deadlift + 1 Hang Clean)

Every 90 Seconds for 7 sets. Build up in load

Workout of the day

Metcon (AMRAP – Rounds and Reps)

8 min amrap

40 Double Unders

15 Power Clean (135/95)

20 Push-ups

Friday

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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. Partners switch every 500m. You can also opt for a 400m run instead of the row. Choose wisely!!

Saturday

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CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (AMRAP – Reps)

“Teams of two”

20 min amrap

5 Rounds of “Cindy”

5 Pullups

10 Pushups

15 Squats

then

3 rounds

10 Deadlifts (165/115)

5 Hang Power Clean

(195 reps)
This workout is real nice and special. It will be done pace horse style! One partner will be running 400m during the entire workout.