“7 & 7”

CrossFit Kennett Square – CrossFit

Delta

7 & 7 (AMRAP – Rounds and Reps)

7 min AMRAP

7 Overhead Squats (95/65)

7 Bar-Facing Burpees

Substitutions

Overhead Squat: 1-arm Dumbbell or Kettlebell / Broomstick

Weightlifting

Power Snatch

Every :90 for 6 Rounds (9 minute clock)

2 Reps at 70-75%

– If you can’t hit the loading, increase the reps to 3 or 4

– If you don’t have a barbell, dumbbell or kettlebell snatches or odd-object ground to overhead are okay (4-6 reps)

Warm-up

1)

2 minutes of Cardio

2)

10 Lateral Lunges

10 Good Mornings

10 Spider/Pigeons

10 Toe Grab Squat and Reach

10 Dislocates

10 Wide Grip Behind the Neck Push Press

10 Sots Press

10 Overhead Squats

3)

2 minutes of Cardio

4)

20 Lateral Hops

8 Hand-Release Push-ups

8 Groiners

8 Up-Downs

8 Burpees

5)

Warm-up OHS weight

6)

2x

4 Overhead Squat

4 Bar-Facing Burpees

Cool-Down

:30 Bar Hang or Wall Reach Stretch

:30 Barbell Child’s Pose

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