Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon: Handstand Push ups and Handstand walks!!
Strength:
Strict Press
3×10@60-65% with 3 sec. descent
2×10@60-65% without tempo
Rest 2 mins. between sets.
Conditioning:
For Time
Cash-in: 400m Run
21-15-9
Front Squat (135/95) (Fx: 95/65)
Russian Kettlebell Swing (32/24) (Fx: 24/20)
Cash-out: 400m Run
FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Strength:
E3MOM 18
5 High Hang Squat Clean
Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%
Percentage based on 1RM Clean
Conditioning:
AMRAP 4
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Assault Bike
Rest 4:00
AMRAP 4
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Row
Rest 4:00
AMRAP 4:
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Ski erg
Score is total calories. Barbell movements must be unbroken for Rx/Fx.
Strength:
5 Rounds
Bench Press
10@60-65%
10 False Grip Ring Rows
Rest 2 min. between sets
Conditioning:
AMRAP 12:
10 Handstand Push ups (Fx: Hand release Push Up)
25 Double Unders
10 Pistols (Fx: 10 KB Goblet Box Step up) (24/16)
25 Double Unders
10 meter Handstand walk (Fx: Low Bear Crawl)
25 Double Unders
10 Toes to Bar
25 Double Unders
Strength:
E4MOM 20
Deadlift:
Set 1: 10@60-65%
Set 2: 10@65-70%
Set 3: 10@70-75%
Set 4: 10@70-75%
Set 5: 10@75-80%
Immediately after each set, row 1 minute, easy pace, damper at 3 or less.
Conditioning:
For time
400 meter run with Dumbbell (50/35) (Fx: 35/20)
40 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
40 Wall Ball Shots (20/14)
Strength:
3 Rounds
10 Strict T2B
5-10 Strict Pull Ups (C2B if possible)
10-15 Ring Push Ups
200m Run (Easy, recovery pace)
Conditioning:
4 Rounds
AMRAP 3
5 Hand Release Burpees over Bar
4 Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
3 Ring Muscle Ups (Fx: 6 C2B Pull Ups)
2 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105)
1 Rope Climb
Rest 3:00 between AMRAPs. Start where you left off.
Core Blast at 6:45pm with Shauna!
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Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
Back Squat
10@60-65%
2×10@65-70%
10+@70-75%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
AMRAP 12
10 Reverse Back Rack Barbell lunges (135/95) (Fx: 115/80) (Rx+ 155/105)
10 Box Jumps (30/24) (Fx: 24/20)
Overview Of The Week:
Monday: Power Snatches
Tuesday: Back Squats
Wednesday: Strict Gymnastics
Thursday: Deadlifts
Friday: Bench Press
Saturday: Hang Squat Clean
Sunday: Strict Press
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Show up between 5:15-6:45pm 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!
Strength:
E2MOM 16
5 Power Snatches @ 70-75%
Does not need to be touch and go.
Conditioning:
AMRAP 20
400 meter Run
10 Chest 2 Bar Pull ups (Fx: 10 Pull ups)
40 Double Unders
20 Dumbbell Shoulder to Overhead (50/35) (Fx: 35/20) (10 each side)
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon will be working on Hip Mobility!
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Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!
Strength:
E3MOM 18
5 Power Cleans
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 70%
Set 6: 75%
touch and go if Possible
Conditioning:
3 Giant Sets
5 Close Grip Bench Press Tempo (3301) (ME)
5-8 Ring Rows Tempo (3003)
:45-1:00 Dual Front Rack KB Hold (As heavy as possible)