The Seven

The Seven

CrossFit Asheville – CrossFit

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Team option-

In teams of 2 complete 10 rounds of The Seven. Work can be split up however between partners.

Tip Toes

Tip Toes

CrossFit Asheville, CrossFit Asheville – CrossFit

Strength/Skill Development

A: 3 Position Snatch (15min to build to heavy complex )

Build to heavy 3

Position Snatch

-Pockets

-Mid thigh

-Below the knee

B: Supinated Barbell Row (3 x 8 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

-5 Power Snatches 135/95

-10 Bar Facing Burpees

-15 Toes to Bar

*60% Power Snatch

Break On Through

Break On Through

CrossFit Asheville – CrossFit

Strength/Skill Development

Paused Front Squat (5 x 3 )

3 seconds in the bottom

*have partner count

1-1 thousand

2-1 thousand

3-1 thousand

UP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

-250m Row

Remainder of 3 minutes

complete AMRAP

-5 CTB Pull Ups

-5 BW Front Squats

Rest 3 minutes

5 Rounds

*55% of 1RM Front Squat
Score is total rounds and reps of front squats + CTB

Complement

Complement

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Jefferson Deadlift (5 x 3 )

B: Metcon (Weight)

3 Rounds

DB Press for 30 sec. +

DB OH Hold for 30 sec.

Rest 1min.

Metcon

Metcon (Time)

5 Rounds for time

10 Deadlift 225/155

20 Wallballs 20/14

*45% DL

Double Dipping

Double Dipping

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Farmer’s Carry (5 x 40m)

A2: Weighted Dip (5 x 3)

Metcon

Metcon (Time)

For Time

1 lap around block

10 Ring Dips

20 SA DB/KB Thrusters 50/35

Run 400m

15 Ring Dips

30 SA DB Thrusters

Run 200m

20 Ring Dips

40 SA DB Thrusters

*10 Thruster each arm

*20% Thruster

Cliff Hanger

Cliff Hanger

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Back Squat (1 x max reps @ 80%)

Every 2 min. for 10min.

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

-Rest as needed

*Set 6- Max Unbroken

Reps @ 80%

B: Weighted C2B Pull-up (10min. to build to heavy 3 rep )

Pronated grip

Metcon

Metcon (Time)

21-15-9

Hang Squat Cleans 95/65

Push Press 95/65

*40% Push Press

Stick Together

Stick Together

CrossFit Asheville – CrossFit

Metcon

Metcon (AMRAP – Reps)

Partner AMRAP

0:00-12:00:

1 Mile Run

Max Clean & Jerk (155/115)

in remaining time

Rest 12:00-15:00:

15:00-23:00:

800 Meter Run

Max Power Snatch (135/95)

in remaining time

Rest 23:00-26:00:

26:00-30:00:

400 Meter Run

Max Thrusters (115/80)

in remaining time
50% C&J

60% Power Snatch

45-50% Thruster

Skipping Stones

Skipping Stones

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Suitcase Deadlift (4 x 6 (each arm))

15min to complete

B: Bench Press (15min to build to heavy 3 rep )

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 minute stations

1-Stone Over Shoulder

2-Push Press 75/55#

3-Double Unders

Rest 1 minute

Pacer

Pacer

CrossFit Asheville, CrossFit Asheville – CrossFit

Strength/Skill Development

Push Press + Push Jerk + Split Jerk (20min to build to heavy complex )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Calorie Row

20 Box Jump Overs (24/20″)

20 SA DB Snatches 50/35

*25% of 1RM Power Snatch

Skillz

Skillz

CrossFit Asheville – CrossFit

Strength/Skill Development

Overhead Squat (6 x 3 @ 80% or heavier )

Metcon

Metcon (Time)

-For time

15 OHS 165/115#

9 Muscle Ups

400m Run

12 OHS

7 Muscle Ups

400m Run

9 OHS

5 Muscle Ups

400m Run

*50-55% of 1RM OHS

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