Week 7 – 7/6 thru 7/11

Attention – Box is Closed on Saturday For The F3 Summer Games Competition in Winter Springs

Come down and support your BattleCry athletes at CrossFit F3 3523 State Road 419 Winter Springs, Fl

Note: If you are competing this Saturday it is highly recommended that you take thursday and friday to rest for the event.

Monday

GPP

5 Sets                     5xDB Snatch+DB Push Press each side

4 RFT                   25 Pushups, 25 Ring Rows, 30 Step Ups

CF

Sn+HSn+OHS     6 Sets build based on form *Stay at same load if you fail. 2 Fails Max

Kettlebell F.Sq    5×8

4RFT                     15 Pike Pushups 15 Pullups 15 Box Jumps 20″

CFG

Sn+HSn+OHS     [email protected] 2×[email protected] 2×[email protected] 2×[email protected] *Stay at same load if you fail. 2 Fails Max

Front Squat         (1Pause Sq +1 Speed Sq) 1×[email protected] 1×[email protected] 1×[email protected] 5×[email protected]

4RFT                     15 HSPU 15 C2B 15 PCln (use 40% Clean Max)

5×8 D.Roman Curls

5×8 Powell Raises on each side

Tuesday

GPP

KB SLRDL                                5×8

KB Swings + Gob Sq                5×6+6

DB Bench Press                        5×5 building

CF

Clean Pulls                                  5 sets of 3 Build with good form

Back Squat                                 5 sets of 3 build with good form

KB Swings + Gob Sq                5×6+6

DB Bench Press                        5×5 building

CFG

Clean Pulls                                  [email protected] [email protected] [email protected] [email protected] 3×[email protected]

Back Sq w/3sec pause            [email protected] [email protected] [email protected] [email protected] 2×[email protected]

KB Swings + Gob Sq                5×6+6

CGBench Press                         [email protected] [email protected] [email protected] 5×[email protected]

Wednesday

TGU                               3×3

Evo Flow                        30ft Beast Crawl, 30 Ft Balance Walk, Pillar Hops, Ring Swing, 200m Suitcase

Carry

Optional  –

15 Min Amrap                    10 Pushups with Side Reach, 10 Hollow Rocks, 10 K2E, 200 M Run

Thursday

GPP

10 Min Emom                  8 x KB Sn    4 each arm

10 Min Emom                  5xBent Over DB Row – Go Heavy

5 Rounds For Time        15 Ring Rows  & 10 Box Dips

CF

10 Min Emom                  3 xSnatch DL w/2 sec pause at knee @60% Max Snatch

10 Min Emom                  5xBent Over Barbell Rows – Choose a heavy load that allows good form

5 Rounds For Time        5 C2B &10 Box Dips

CFG

10 Min Emom                  3 xSnDL with 2 sec pause at knee @60 Max Snatch

10 Min Emom                  6xBarbell Lunges @ 60% Snatch

5 Rounds For Time        5 Muscle Ups &10 Ring Dips  (12 Min Cap)

Friday

GPP

LandMine Press       5×6 Building Load

5 Min Amrap          4 Rope Rows  8 Pushups

CF

Jerk off Rack             5 x3 @40-50 Jerk Max

Push Press                5×3 @60 Jerk Max

5 Min Amrap          1 Rope Climbs  6 Pike Pushups

CFG

Jerk off Rack            [email protected] [email protected] [email protected] [email protected] [email protected]

Push Press                5×3 @55 Jerk Max

5 Min Amrap          3 Rope Climbs  6 HSPU

Saturday                 CLOSED