Low Hang Clean (squat) 5×3
*Working Sets start at 70%
“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare: 5/3/15
Skills finisher:
Handstand Walk:
Rx: 200 Ft.
Fx: 100 Ft.
Technique: 75 Wall Facing Shoulder Taps
Deadlift:
Find 3 RM
*18:00
16 min AMRAP:
With a partner, one working at a time
16 Row Calories
24 Burpee Box Jumps 24/20
32 Push Press 95/65 Fx: 75/55
The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! CrossFit Route 7 will be hosting this year, just a 12 minute drive to Tysons. The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.
https://www.facebook.com/events/1716068251974897/
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“Isabel”
30 Snatches 135/95
*Athletes can Power Snatch
Strength Finisher:
EMOM 10
3 Front Squats (A; 75-80%)
Free class at 6:30pm tonight – bring your friends!!
The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! CrossFit Route 7 will be hosting this year, just a 12 minute drive to Tysons. The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.
https://www.facebook.com/events/1716068251974897/
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Lets celebrate the Olympics CrossFit style!
Fitness & performance: “CrossFit Triathalon”
3 rounds for time:
Row 1000m
100 double unders
Run 800m
*Compare to 4/10/2015 and 4/11/2014
Strength/skill Schedule:
Monday: Split Jerk
Tuesday: “CrossFit Triathlon” – celebrating the OLYMPICS at BCF!
Wednesday: “Isabel” and Front Squat (finisher strength)
Thursday: Deadlifts
Friday: Hang Clean and “Annie”
Saturday: skills and conditioning
Sunday: Hang snatches
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Split Jerk
Find a heavy single
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
*Compare to 10/27/15
Yoga at 10am with Rosey – free for all members and $10 for friends!
Skills clinic with Coach Kathleen at 12:30pm! Kipping Toes to bar and kipping ring dips! If you struggled with either this week, perfect opportunity to improve!
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Back Squat
EMOM 10
2 Back Squats ME
AMRAP 12
8 box jumps, 32/26 Fx: 24/20
10 shoulder to overhead 135/95 Fx: 115/80
12 kettlebell swings, 32/24 Fx: 24/16
Free class at noon, bring your friends for a fun free workout!
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Muscle Up Technique:
RX: 30 for time
*100 Meter Run every broken set
Fx: 30 Jumping Muscle Ups
2-4-6-8-10-12-10-8-6-4-2
OH Lunge 45/25 (In place)
Burpees to Plate
Atomic Sit up 45/25
Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 75%
2.5-5# heavier than last week
EMOM 15
Min 1: 2 Rope Climbs – wear your TALL SOCKS (or bring money to buy some)
Min 2: 3 Hang Snatches (squat) @80%
Min 3: 6/3 Strict HSPU
