The 307 PROGRAM
WORKOUT OF THE DAY
CrossFit307 is joining the larger CrossFit community in an effort to support the families of the 19 HotShot firefighters that lost their lives battling the Yarnell, Az blaze. If you would like to make a donation, please follow this link. https://hotshots19.crossfit.com/
WOD: "HotShots 19"
6 Rounds for Time
30 squats
19 Power Cleans 135/95
7 strict pull ups
400 m run
Strength: Squat Clean 2 reps every :30 for 8 mins at 70% of max
WOD: "Nasty Girls"
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 Hang Cleans (135/95)
REC: 30 KB Windmills
Strength: Split Jerk 6x1
WOD: "Hopping Cindy"
20 Min AMRAP
5 Pull ups
10 Push ups
15 Air Squats
20 Double Unders
REC: 3x10 KB Snatch each arm
Let's start the week off with some PR's!
Weekly Warm Up: 10 GHD Hip Extensions, 10 V-Ups, 10 Overhead squats (PVC), 10 Push Ups
Strength: Back Squat 12x1 (time to get on the leaderboard)
WOD: 75 Hand Stand Push Ups with:
1 Round of Cindy every 90 seconds. (A round of Cindy consists of 5 Pull Ups, 10 Push Ups and 15 Squats)
REC: 800 M Run (Sprint one lap, rest :30 seconds)
