Ballston CrossFit » Monday, November 6, 2017
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Monday, November 6, 2017

Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! More info HERE


Strength/Skill Schedule
Monday: Press Progression Strength/Barbell Metcon
Tuesday: Power Clean/Bodyweight Burner
Wednesday: Back Squat 2RM
Thursday: Snatch Complex
Friday: Deadlift/Triple AMRAP
Saturday: “Horton” Hero WOD
Sunday: Bench Press/HSPU


Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!


Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5

*Goal is to gradually increase in load from one movement to the next, with each final set being maximal.

 

From CrossFit.com – April 4, 2013

10 Shoulder Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
For time.

RX+: 115/75
RX: 95/65
FX: 75/55

Time cap: 12 minutes.

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