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
