Thursday 9/8/22

By
CrossFit 7x7
September 15, 2022
Thursday 9/8/22

A) Find a heavy 5 back squat. Then drop to 70% of heavy 5 and do 2 sets of max reps aiming for 10-15 reps.

*See if you can go 5-10 lbs heavier than last week

*25 minute time cap

A) 500m row technique warmup, stay under 25 stroke per minute

B) Every 5 minutes for 10 minutes: Row 750m @ 75-80% effort

C) @ Minute 10: 5 minute AMRAP of  

10 alt. db hang snatches (50/35lb)

14 air squats

18 lateral hops over db

Rest 2 minutes then...

D) Every 5 minutes for 2 rounds: Row 750m

E) Then 5 minute AMRAP:

10 alt. db hang snatches (50/35lb)

14 air squats

18 lateral hops over db

Rest 2 minutes then...

F)  Every 5 minutes for 2 rounds: Row 750m

Continue Reading

pushpress gym management software for boutique gyms and fitness studios