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Tuesday

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**NO 6:30AM CLASS TUESDAY, ALL OTHER CLASSES WILL RUN NORMALLY

CrossFit Seven Cities – CrossFit

 

Weightlifting

Front Squat (6-6-4-4)

Build up to a heavy set for the day. Compare to last weeks numbers.

Workout of the day

Metcon (Time)

20 Burpees

21 Deadlifts (135/95)

18 Strict Pullups

15 Power Snatch

15 Deadlifts

12 Strict Pullups

9 Power Snatch

20 Burpees

For time…

Wednesday

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CrossFit Seven Cities – CrossFit

 

Gymnastics

Single Arm DB Press (8-8-8-8)

4 Rounds

A) Hand Stand Circle On a Box

*Set up a few boxes and make one complete circle on the box

B) 8 Reps DB Press

Workout of the day

Metcon (AMRAP – Reps)

8 min amrap

50 Push Jerk (135/95)

*with remaining time complete as many Air Squats as possible

Tuesday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Front Squat (6-6-6-6)

Take 4 set of 6 reps to work up to a heavy set for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

7 Strict Pullups

10 DB Snatch (choose #)

15 Box Jump Over (24″/20″)

Monday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Power Clean (3-3-3-3-3-3)

Every 2 min for 12 min.

*work up to a heavy set for the day

Metcon

Metcon (Time)

21-15-9

Squat Clean (135/95)

*in between each round of Cleans perform 25 Hand Release Push-ups

*RX+ Loading (155/105)

Friday

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CrossFit Seven Cities – CrossFit

 

Team Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2

15 min amrap

50 Wall Balls (20/14)

40 Ring Dips

30 Back Squats

20 Hang Power Clean (Same as BS Weight)

*Something Special

Round 1 BS Weight 95/65

Round 2 BS Weight 115/75

Round 3 BS Weight 135/95

Round 4 BS Weight 155/105

Round 5 BS Weight 185/125

**Scale for ring dips is Box Dips