Strength:
Back Squat
E3MOM 15
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Conditioning:
5 Rounds
12 Toes-to-Bar (Fx: 9)
15 Push-ups
50 Double Unders (Fx: 30)
6:45 PM
Core Blast with Shauna!
7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
E2MOM 16
3 Touch-and-Go Power Cleans (Max. Effort)
Conditioning:
AMRAP 15
600m Run
15 Deadlifts (185/125)(Fx: 135/95)
Overview of the Week
| Monday | “Fight Gone Bad” | |
| Tuesday | Power Cleans | Core Blast (6:45 pm) Free Beginner CrossFit Class (7:45 pm) |
| Wednesday | Back Squats | Pelvic Floor Movement Strategies |
| Thursday | Snatch Complex | |
| Friday | Muscle-Ups | |
| Saturday | Deadlifts | Free Beginner CrossFit Class (12:00 noon) |
| Sunday | Jerk Complex | Yoga (10:00 am) Skills+Mobility (1:20 pm) |
Conditioning:
“Fight Gone Bad”
Three Rounds, 1 minute per station
Wall balls (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Calorie Row
Rest
Finisher:
1 Mile Run
10:00 AM
Yoga with Kristen is CANCELLED. Back next week!
1:20 PM
Skills & Mobility Workshop is handstand push-ups and handstand walks this week!
Strength:
Deadlift
4×[email protected]%
1×[email protected]%
Rest 2-3 minutes between sets.
Conditioning:
3 Giant Sets
8-12 Tempo Ring Rows (3013)
8-12 Strict Ring Dips
0:30 – 0:45 GHD Hip Extension Hold or Weighted High Plank
12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
3:00 – 6:00 PM
Olympic Weightlifting Seminar with Coach Brock! DETAILS & SIGN-UPs >>
Strength:
For Time
10 Hang Power Snatches (95/65) (Fx: 75/55)
20 Air Squats
40 Double-Unders
Rest 1:00
10 Power Snatches (115/80) (Fx: 95/65)
20 Toes-to-Bar
40 Double Unders
Rest 1:00
10 Squat Snatches (135/95) (Fx: 115/80)
20 Push-ups
40 Double-Unders
Conditioning:
5 Rounds
High Plank (30 secs. weighted/ 30 secs. unweighted)
Directly into
Max Unbroken Push-ups
Rest 2 minutes between rounds.
Strength:
Clean & Jerk Complex
E3MOM 21
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk (ME)
Conditioning:
For Time
30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
30 Abmat Situps
20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
40 Abmat Situps
10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
50 Abmat Situps
Finisher:
For Time:
30/25 Cal Bike
7 Rope Climbs
Strength:
Back Squat
E3MOM 15
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Conditioning:
400m Run
21 Deadlifts (115/80) (Fx: 95/65)
15 Overhead Squats (115/80) (Fx: 95/65)
9 Bar Muscle-ups
400m Run
18 Deadlifts (115/80) (Fx: 95/65)
12 Overhead Squats (115/80) (Fx: 95/65)
6 Bar Muscle-ups
400m Run
Time Cap: 18 minutes.
Rx+: 135/95
REMINDER
Olympic Weightlifting Seminar this Saturday with Coach Brock! SIGN UP HERE >>
5:15 – 7:15 PM
Free Airrosti FIT Assessments. DETAILS and SIGN-UPs >>
Strength:
E2MOM 20
3 Power Snatches
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%
Set 8: 85%
Set 9: 85%+
Set 10: 85%++
Conditioning:
AMRAP 3
40/35 Cal Row (Fx: 30/25)
Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Rest 3:00
AMRAP 3
30 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Max Kipping Handstand Push-ups (Fx: Max Kipping Handstand Push-ups)
Rest 3:00
AMRAP 3
20 Handstand Push-ups (Fx: 10 Handstand Pushups)
Max Calorie Row
5:00 – 6:30 PM
Free Chiropractic Treatment from Arlington Pain and Rehab. DETAILS >>
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna!
Conditioning:
“Filthy Fifty”
For Time
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Compare to June 18, 2018.
