“The Seven” is one of my favorite Crossfit workouts. Hoping this very made up version is fun too. Figured 7 cals of row was just too short, so I had to break the nice rep scheme. Enjoy?
Workout for Tuesday, January 12th, 2021 —
7 Rounds For Time Of:
7 Power Snatches (95/65)
7 Overhead Squats
7 Push Ups
7 Lateral Burpees Over the Bar
7 Step Ups
7 Box Jumps
250m Row/500m Bike/200m Run
If you’re subbing dumbbells for snatches, double the reps and alternate arms. Same goes if you’re doing one armed overhead lunges with a dumbbell as well. If you hate/can’t do overhead squats or lunges, you can sub front squats. Power cleans can also be subbed for snatches. Jump over something, step on something, and jump on top of something if you can. If you can’t, do some jumping in place variations. Be creative but think about the flow of exercises. Don’t make switching positions or equipment too complicated. Oh, and have fun!
HAN Plan Workouts 
Liked this one. 26:38. 60#. subbed cleans for snatches. 2x bike
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29:02. 55# Barbell. All row. Woof. I think I liked this one, but I was dragging today. Burpees and box jumps seemed awful. Thankfully a balmy 23 degrees when I turned the heat on in the gym this morning compared to yesterday’s 9. Brrrrrr. I need a rest day.
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16:23. Kid Scale — 5 Rounds of 5 reps…hang cleans (10# DBs), OHS (w/PVC), floor press, up/downs, step ups, box jumps (18″ box), 150/300m row/bike. Now happily enjoying asynchronous school time, which seems to mean playing video games with his friends online.
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23:29. Loved this one.
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Played to my strengths. Run, Jump and snatch. 25:12. It was fun
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27:30. 75#. Front squat. Row.
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