11
Aug
Monday, August 12, 2019
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
Overview of the Week
| Monday | Pull-up EMOM | |
| Tuesday | Back Squats | Core Blast (6:45 pm) Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Bench Press | Free Airrosti Injury Assessments (5:15 pm) |
| Thursday | Deadlifts | 3:30 PM CLASS IS CANCELLED |
| Friday | Support Holds | |
| Saturday | Clean Complex | Free Beginner CrossFit Class (12:00 noon) Summer BBQ & Throwdown @CFR7 (4:30 pm) |
| Sunday | AMRAP Intervals | Yoga (10:00 am) Skills+Mobility (1:20 pm) |
Strength:
Rx:
E2MOM 10
3 Strict Chest-to-Bar Pull-ups
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups
3 Bar Muscle-ups
Fx:
E2MOM 10
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups
Conditioning:
For Time
20 – 15 – 10 – 5
Toes-to-Bar
Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)