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cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

30' Single Arm Over Head Lunge

 

Resistance

A1: Barbell Strict Press ( 5-4-3-2-1)

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

5 Plate ground to Over Head 35/25lbs

6 Plate Halo 15/10lbs

 

Resistance

EMOM x 15 Minutes

Min 1-3   2-4 Power Cleans

Min 4-6.  1-3 Power Cleans

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets:

7 Squats with Plate Press 10/15lbs

9 Single DB/KB Jump Squat (light)

 

Resistance

4 Sets

A1: Dual DB/KB Front Squat (6 Reps)

cody@crossfitsevencities.com
1 year 1 month ago

React

2 Sets

Plate Ground to Overhead 35lbs Guys/ 25lbs Ladies

 

Team Workout

Metcon for Time

40-30-20-10 Reps of:

Clean and Jerk

Toes to Bar

 

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Sleep
cody@crossfitsevencities.com
1 year 1 month ago

“Why We Sleep” By Matthew West
*Available in audiobook

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

3 No Push Up Burpee + 6 Wallball Sit Up

 

Resistance

5 Sets

A1: Tempo Ring/Stem Rows

5 Reps

Tempo: 3/2/0/1

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

7 Wall Ball Clean and Press

 

Resistance

A1) Strict Press 9-7-5-3

-Working up each set

A2) Single Arm Crossbody RDL x 8-12/side

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

50' OH Plate Walks 

Guys: 35lbs, Ladies: 25lbs

 

Resistance

EMOM x 15minutes

Min 1-3--- 5 Power Snatch

Min 4-6--- 4 Power Snatch

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets:

8 Goblet Lunges

 

Resistance

5 Sets

A1: Dual DB/KB Front Squat

5 Reps

Tempo: 3/1/0/1

Working up each set

cody@crossfitsevencities.com
1 year 1 month ago

Resistance

3 Sets

A1: Cossack Squat 12-15 Reps

Body Weight

A2: Banded Facepulls 12-15 Reps

slow and controlled for both movements

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