Seven Triple Sevens

Warm-up

  • 5:00 BikeErg (2,484m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

5 Sets

  • 12 alt Box Step-ups (24″, 50# DBs)
  • 18/18 Landmine Curtsy Lunge Pulses (75#)
  • 16/16 Single Leg Banded Hamstring Curls (red)

This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.

Conditioning

Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.

7 Rounds

  • 7 Push Jerks (155#)
  • 7 Pull-ups
  • 7 Burpees

I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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