HAPPY EASTER!!
Abbreviated Schedule today. We have Open Gym at 4:30 and WOD at 5:30. No yoga or morning WODs
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Bench Press
4 x 10 (ME)
2 Rounds of 3-6-9
Push Jerk 155/105, Fx:115/80
Muscle Ups
Rest; 2:00 and repeat one more time
Coach Rob will introduce CrossFit to beginners at noon!
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Hang Power Snatch (can go from low or high hang)
15:00 to Find a Heavy Single
Partner WOD:
4 Rounds for time
30 Front Rack Lunges 135/95, Fx: 95/65(in place)
40 Cal Row
50 Wall Ball Shots 20/14
There’s no 6:30PM WOD Tonight
Wine and WOD for the ladies of BCF! Bring your own drinks and snacks. Coach Claire and Kathleen will make sure you have a ton of fun!
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AMRAP 30
10 Deadlift 225/150 Fx:185/125
15 HSPU Fx: Hand Release Push Ups
20 KB/DB Snatches 50/35, Fx:35/25
400 Meter Run
Scale as needed
Skin the Cat Finisher
3 x 5
Clean & Jerk
20 min to Find a heavy single
Finisher
Back Squat EMOM 8: 3 reps @85-90% of your 5RM
*Wear tall socks
Rope climbing technique
Rx+: 8 legless rope climbs for time
Rx: 12 rope climbs for time
Fx: 8 rope climbs for time
15 Chest to Bar Pull Ups, Fx: 15 Pull Ups
25 Box Jump Overs 24/20
35 Kettlebell swings 32/24, Fx: 24/16
600 M Run
35 Kettlebell swings 32/24, Fx: 24/16
25 Box Jump Overs 24/2015
15 Chest to Bar Pull Ups, Fx: 15 Pull Ups
Trying CrossFit for the first time? At 6:30 Coach Claire leads an intro class!
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Front Squat
5 x 4 reps @85-90% of your 5RM
Beginners: 5 x 5 (A, add 5-10# from last week)
3 Rounds for time:
18 Thrusters 95/65 Fx: 65/55
66 Double Unders
Full Motion Life and Sport will be here tonight giving free assessments!
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Strength for the week
Monday – Push Jerk
Tuesday – Front Squat
Wednesday – Rope Climb
Thursday – Clean and Jerk
Friday – Long Metcon
Saturday – Hang Power Snatch
Sunday – Bench Press
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Push Jerk:
5 x 2 (ME)
5 Rounds:
6 Burpees Over Bar
7 Power Cleans 135/95, Fx: 95/65
8 Toes to Bar
Squat Snatch
5 x 3 (ME)
*Touch and Go
AMRAP 12
10 Deadlifts 225/155, Fx:185/125
200 Meter Run
30 Double unders
