Coach Kathleen’s Skill Class starts at 12:30 and will be going over pull-ups. Kipping and butterfly!
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3 Sets of:
16 Barbell Step Ups (A: 8 each leg)
12-15 Pendlay Rows (A)
AMRAP 18:
400 M Run
15 Ground to Overhead 45/25 Fx: 25/15
15 Atomic Situps 45/25 Fx: 25/15
Free Class for beginners at noon today with Coach Rob!
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“Jackie”
For Time:
1000 meter row
50 Thrusters 45/35
30 pull-ups
EMOM 15:
Odd: 3 Push Jerks (A) *from Floor
Even: 30 Double Unders
Deadlift:
Find 5 RM
18 minutes
“25”
For Time:
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Box Jumps 24/20
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Hang Power Cleans 135/95, Fx:95/65
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Toes to Bar
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Front Rack Lunges 135/95, Fx:95/65
5 Strict Handstand Push Ups, Fx: Kipping HSPU
Snatch Balance Complex:
5 x 1 Snatch Balance + 2 Overhead Squats (ME)
18:00 Cap
AMRAP 8:
5 Overhead Squats 115/80, 75/55
10 Lateral OTB Burpees
5 x 15 Hollow Rocks:
5 x :30 Plank hold
We are raising money to help buy a well and help end water scarcity in Liberia! Ballston CrossFit has agreed to match 100% of all donations towards The Last Well foundraiser in hopes to reach our $3,000 Goal. So far we have raised $1302 in just 6 short days. We can reach our goal if we all chip in and spread the word
https://fundraise.thelastwell.org/fundraise?fcid=1004992
Muscle Up Technique
Rx: 3 ME UB Sets or 15-20 for time
*Rest as needesd
15:00
50-35-20
Wall Ball Shots 20/14
Kettlebell Swings 24/16, Fx:16/12
*After each round: 200m KB suitcase carry 24/16, Fx:16/12
21:00 Cap
We are raising money to help buy a well and help end water scarcity in Liberia! Ballston CrossFit has agreed to match 100% of all donations towards The Last Well foundraiser in hopes to reach our $3,000 Goal. If we reach $3,000 by June 16, BCF will also purchase a new water fountain system with quick fill water bottle station. So far we have raised $1,134 (including a $500 match from BCF) in just 5 short days. We can reach our goal if we all chip in and spread the word!
https://fundraise.thelastwell.org/fundraise?fcid=1004992
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Free Class at 6:30 with Coach Rob! A great chance to attend your first CrossFit class for beginners
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Hang Power Clean:
*12 Minutes to Find a Heavy double
then: 3 x 3 at 90% of double
20:00
6 Rounds for Time:
10 Pull Ups
10 Push Press 115/80, Fx: 95/65
12:00 Cap
Strength for the week
Monday: Back Squat
Tuesday: Hang Power Clean
Wednesday: Muscle Up Technique
Thursday: Snatch Balance Complex
Friday: Deadlift
Saturday: “Jackie”
Sunday: Barbell Step Ups & Pendlay Rows
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Back Squat EMOM 8:
3 Back Squats at 78-80% of 5RM
“A vicious cycle”
AMRAP 14:
10 Front Squat 135/95, Fx:95/65
60 Double Unders
20 Abmat sit up
Finisher
3 x 10-15 Barbell Roll out
Yoga at 10am, drop ins are only $10!
Coach Kathleen is hosting skills class at 12:30 and going over Muscle Up Technique
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Push Press:
5 x 5 (Across)
6 Rounds For time:
200m run
4 Deadlifts 275/185, Fx: 185/125
8 Hand Release Push Ups