Mobility Class 6:00PM- Hips and Knee
Core Blast 6:45PM!!!
Strength:
E3MOM 15
2 Back Squats
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%
Conditioning:
EMOM 15
1: 80 Double Unders (Fx: 60)
2: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
3: Rest
4: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
5: AMRAP Push Ups
| Weekly Overview | Events/Classes | |
| Monday | Squat cleans | Free Beginner CrossFit Class – 6:30PM REGISTER |
| Tuesday | Back Squats | Mobility Class 6:00PM- Hips and Knees Core Blast 6:45PM!!! |
| Wednesday | “The Test” | Skills Class: 6:40PM- Kipping Handstand Push-ups and Handstand Walking |
| Thursday | Push Press | |
| Friday | Deadlifts | |
| Saturday | Long Metcon | Free Beginner CrossFit Class – 12:00PM REGISTER |
| Sunday | Trunk “core” strength | Yoga – 10:00AM |
Strength:
E2MOM 14
Panda Pull + High Hang Squat Clean
Sets 1 – 2 @60 – 65%
Sets 3 – 4 @65 – 70%
Set 5 @70 – 75%
Set 6 @75 – 80%
Set 7 @80 – 85%
Percentages based on 1RM clean.
Conditioning:
3 Rounds
200m Run
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)
3:30 PM: FAITH AND FITNESS FREE WORKOUT & DISCUSSION
Strength:
E2MOM 12
5 Tempo Romanian Deadlifts (3×01) (↑)
Conditioning:
AMRAP 12
12 Box Jump Overs (24/20) (Rx+: Clear the Box)
1 – 2 – 3 – 4 – 5…
Rope Climbs
Strength:
E3MOM 15
5 Tempo Hanging Knee Raises (30×3) (Weighted with wall ball if possible)
1:00 Reverse Plank
Conditioning:
3 Rounds
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
7 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)
Strength:
E2MOM 10
Push Press
1 – 4: 3@70 – 75%
5: AMRAP @70 – 75%
Conditioning :
With a Partner, Alternating Rounds
AMRAP 14
25ft Handstand Walk (Fx: 50ft Bear Crawl)
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
The weather is starting to cool down so it’s time for some warmer BCF gear!
Conditioning:
“Armistice”
AMRAP 11
11 Power Clean (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull Ups
Strength:
Bike Time Trial:
25 Calories
Optional Strength:
5 Rounds
10 Biceps Curls
10 Triceps Extensions
20 Weighted Sit Ups
SKILLS CLASS TONIGHT AT 6:40PM (Ring Muscle Ups)
Strength:
E3MOM 18
Squat Clean + 2 Front Squats (ME)
Conditioning:
60 Toes to Bar (Fx: 40) (Rx+: 80)
But…
Every time you break:
500m Run
Time Cap 12:00
Mobility Class 6:00PM- Shoulders
Core Blast 6:45PM!!!
Free Beginner CrossFit Class – 7:45PM REGISTER
Strength:
E3MOM 18
Snatch Deadlift to Knee with :03 Pause and :03 Eccentric + Power Snatch (↑)
Conditioning:
2 Rounds
60 Double Unders
30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)
30 Push Ups (Fx: 15)
Time Cap 10:00