Strength:
Strict Pull Ups and development
3 x 10
Rx: Strict Chest to Bar
Rx+ Weighted Pull
Fx: Modified (1 leg on box with negative)
Conditioning:
4 Rounds:
5/4 Bar Muscle Ups, Fx: Chest to Bar Pull-ups
10 Box Jump 24/20
30 Sit-ups
Strength:
Push Press:
10-8-6-4-2 (ascending, Heavier from Last week)
*Rest as needed
“Beginner”
5 x 5 (Across, 5-10# heavier from last week)
Conditioning:
3 Rounds of Rotating Stations
1:00 Assault Bike Cals
Rest :30
1:00 Atomic Situps 45/25 ,Fx: Abmat Sit Up with Plate
Rest :30
1:00 Russian Kettlebell Swings 32/24, Fx:24/20
Rest :30
1:00 Plank on Elbows
Rest :30
Strength:
5 Sets building to max effort:
2 Hang Squat Snatches + 1 Overhead Squat
“Beginner”
6 Sets
2 Hang Power Snatches + 3 Overhead Squats
Conditioning:
Parter WOD (one partner working at a time)
For Time:
27-21-15-9
Row Calories
Burpees over Box 24/20
Chest to Bar Pull ups, Fx: Pull ups
Strength:
Deadlift
5 x 5 @75-80% Across
Conditioning:
AMRAP 9
10 Hang Power Cleans 115/80, Fx: 95/65
30 Double Unders
Open Competitors!!! Your scores need to be submitted before 8PM.
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!
Overview of Week:
Monday: Benchmark “Kelly”
Tuesday: Deadlift
Wednesday: Snatch Complex and Partner WOD
Thursday: Push Press
Friday: TBD
Saturday: Open WOD 18.2
Sunday: AMRAP 30
Conditioning:
“Kelly”
5 rounds for time:
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′
FX: 4 Rounds
Compare: 3/27/2017
Post-WOD Finisher:
3-5 Sets
10 V ups
20 Plank Shoulder Taps
Yoga with Liz at 10:00AM!!!!
Strength:
Push Press:
10-8-6-4-2 (ascending)
*Rest as needed
“Beginner”
5 x 5 (Across)
Conditioning:
12 min AMRAP, as many rounds as possible:
12 HSPU
10 Alternating Pistols
8 Power Snatches 115/80, Fx: 95/55
CrossFit Open Workout 18.1
AMRAP 20 Minutes
8 Toes to Bar
10 Dumbbell Clean and Jerks (50/35) (35/20) 5 Each Arm
Calorie Row (14/12)
*Athletes should avoid wearing tank tops as the dumbbell Clean and Jerks will likely cause abrasions on the shoulders.
CrossFit Open 18.1 has been announced! We would love to see more BCF athletes sign up for the Open this year! It’s a great opportunity to challenge yourself and build community. Sign up here: https://games.crossfit.com
We will be completing the Open WODs Saturday at 8am, 9am, 10am and 11am. In addition, all BCF athletes are welcome to complete the Open WODs at CFR7 on Fridays at 6am, 7am, noon, 4:30pm and 5:30pm (just show up 15 min early and notify the coach you’re from BCF). We will have a make-up Open WOD time at BCF every Sunday at 12:30pm. If you are unable to complete it during these times, you may complete the WOD during Open Gym and provide a video submission with your score.
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Strength:
Thrusters:
10-8-6-4-2 (ascending)
*Rest as needed
“Beginner”
5 x 5 (Across)
Conditioning:
Team Burpee and Assault Bike Conga Line:
15 min AMRAP in teams of 3 (4 per team if class is over 15 people), one athlete sprints through the following then tags the next athlete and they start:
8 burpees
10/7 Assault bike Calories
*RX+ 15/12
Each effort is to be Maximal Effort in intensity