Faith and Fitness Workout and Discussion this Sunday at 3:30PM!
Conditioning :
E2MOM 16
Snatch Deadlift to Hang Position + Hang Power Snatch + Power Snatch (↑)
Strength:
E2MOM 16
1: 20/15 Cal Ski (Fx: 15/10) (Rx+: 25/20)
AMRAP Strict Handstand Push Ups (Fx: Kipping)
2: 400m Run
3: 20/15 Cal Bike (Fx: 15/10) (Rx+: 25/20)
AMRAP Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
4: 400m Run
Get your warmer BCF gear Here! Only the Cool Kids Have Them!!
Strength:
4 Rounds
10 Each Arm Kettlebell Windmills
20 Russian Twists (Deficit if possible)
Conditioning:
4 Rounds
10 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Sit Ups
Strength:
E2MOM 10
Push Jerk
1 – 4: 3@70 – 75%
5: AMRAP @70 – 75%
Conditioning:
3 Rounds
30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
20 Toes to Bar (Fx: 15)
10 Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
Mobility Class 6:00PM- A little Bit Of Everything!
Core Blast 6:45PM!!!
Strength:
E3MOM 15
2 Back Squats
1: 80 – 85%
2: 85 – 90%
3: 85 – 90%
4: 85 – 90%
5: 90 – 95%
Conditioning:
For Time:
2000m Row
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics strength | Free Beginner CrossFit Class – 6:30PM REGISTER |
| Tuesday | Back Squats | Mobility Class 6:00PM- A little bit of everything! Core Blast 6:45PM!!! |
| Wednesday | Push Jerk | No Skills Class |
| Thursday | Core Strength | |
| Friday | Hang power snatch | |
| Saturday | Deadlift | Free Beginner CrossFit Class – 12:00PM REGISTER |
| Sunday | Long Metcon With Rope Climbs | Yoga – 10:00AM Faith and Fitness Free work out and discussion @ 3:30PM Click Here |
Strength:
Rx+:
E3MOM 15
3 Russian Inchworms
1 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on concentric and eccentric)
Rx:
3 Russian Inchworms
1 – 3 Strict Ring Muscle Ups
Fx:
3 – 5 Russian Push Ups
1 – 3 Strict Chest to Ring Pull Ups + 3 – 5 Strict Ring Dips
Scaled:
3 – 5 Hand Release Push Ups
3 – 5 of Most Difficult Pull Up + 3 – 5 Most Difficult Push Ups
Conditioning:
AMRAP 9
9 Push Press (145/100) (Fx: 95/65) (Rx+: 175/120)
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
72 Double Unders (Fx: 54)
Strength:
E2MOM 16
Clean Deadlift to Hang Position + Hang Power Clean + Power Clean (↑)
Conditioning:
30 – 20 – 10
Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
15 – 10 – 5
Hang Power Snatches
(115/80) (Fx: 95/65) (Rx+: 135/95)
Split reps evenly between arms on kettlebell front squats.
Conditioning:
E2MOM 36
1: 6 Rope Climbs (Fx: 4) (Rx+: 8)
2: Rest
3: AMRAP Ski Erg Calories
4: Rest
5: AMRAP Bike Calories
6: Rest
Trivia Night Tonight @7PM!!
Conditioning :
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Compare to 11/4/2020
Strength:
4 Rounds
:30 Each Side Single Arm High Plank
10 V-Ups or Tuck Ups