Workout of the Day

“if you ain’t first, you’re last”

week 7 day 3

• 4 sets : 2 receive position snatch @ 70-75%
  • 1st catch in 1/4 squat, 2nd catch in 1/2 squat (above parallel)
• 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 75-80%
• 2 x 2 : snatch pulls @ 80+%
• 4 sets : 2 touch and go cleans + 1 hang squat clean @ 70-75%

12-min amrap

• 60 cal row
• 40 alternating arm db snatch (50/35)
• 20 bar muscle ups

scaling :

• jumping/banded bar muscle up
• burpee + kipping pullups
• 4 x (5 jumping pull ups + 5 push ups)

“if you ain’t first, you’re last”

week 7 day 1

• 2 x 8 : goblet cossak squat (10 each leg)
• 3 x 3: strict/weighted pull ups
• deadlift – 2-3 sets to warm up to 70%
• 5 sets : emom : 5 deadlift @ 70%

for time (16-min)

15 – 12 – 9 – 6 -3

• pull ups
• deadlift (225/155)
• bar facing burpees

Blood & Sweat for a Cure Charity Workout

To participate in this even please register through the website below

https://www.bloodandsweatforacure.com/event-details/crossfit-nine7

19-min amrap

• 218m row
• 6 box jumps
• 9 wall ball

*alternating full rounds w/partner

“if you ain’t first, you’re last”

week 6 day 5

4 rounds

• 10 burpee box jump overs (24/20)
• 200m run
  • rest 2-min
• 20 cal bike
• 10 burpee box jump overs
  • rest 2-min

accessory/pump

3 sets

• 10 kb crush bicep curls
• 15 dumbell pull overs (on floor)
• 2o kb gorilla rows (alternating arms, 10 each side)

“if you ain’t first, you’re last”

week 6 day 4

• 3 x 10 : push press @ 65% of max clean & jerk
• 3 x 5 : bench press @ 7/10 rpe

5 rounds (20-min)

• 15/12 ski row
• 12 kb swings (24/16)
• 9 bench press (135/95)
• max rep push ups
  • rest 1-min between sets

“if you ain’t first, you’re last”

week 6 day 2

• 3 x 6: back squat @ 85%

  • rest 3+ min between sets

• 5 sets : emom

  • 2 front squats @ 75%

for time (12-min)

• 50/40 cal bike
• 40 pull ups
• 30 thrusters (95/65)