(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“7 by 7” PP FRRL PUSH SU (2 Rounds for reps)

“7-by-7”

AMRAP 7:

4 Push Press

8 Front Rack Reverse Lunges

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Push Press

8 Front Rack Reverse Lunges

12 Push-ups

16 AbMat Sit-ups

RX+-95/65#

RX -75/55#

50-59 -55/45#, Push Up on Knees

60+ =45/35#, Push up on Knees

Basics -4 AMRAP, Barbell or PVC, no weight lunges, PU on knees
DESCRIPTION

This two part workout features gymnastics and weightlifting components

Record your total reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

PUSH PRESS

Choose a weight that you can easily complete the 4 reps and go straight into the Lunges.

FRONT RACK STEP BACK LUNGES

You’ll complete 8 total reps or 4 each side, alternating legs every rep

Back Rack can be used as a scale for this movement.

The back knee should touch the ground and the lower body should reach full extension before changing sides

PUSH-UPS

If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written

If you’re not quite there, consider reducing reps or choose a modification from further down the page

ABMAT SIT-UPS

If you don’t have an AbMat available, anchor your feet under dumbbells or a couch

AFTER PARTY

10: Front Squat (Set 1: 10 Reps @ 60% of 1RM Front Squat)

8: Front Squat (Set 2: 8 Reps @ 65% of 1RM Front Squat)

6: Front Squat (Set 3: 6 Reps @ 70% of 1RM Front Squat)

4: Front Squat (Set 4: 4 Reps @ 77% of 1RM Front Squat)

2: Front Squat (Set 5: 2 Reps @ 85% of 1RM Front Squat)