Come out Today and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM
Strength:
E3MOM 15
4 Back Squats
1: 75 – 80%
2: 75 – 80%
3: 80 – 85%
4: 80 – 85%
5: 80 – 85%
Conditioning:
AMRAP 9
18 Weighted Sit Ups (25/15) (Fx: 15/10)
6 Ring Muscle Ups (Fx: 9 Burpee Chest to Bar Pull Ups) (Rx+: 9)
Conditioning :
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Come out Saturday and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM
Conditioning:
E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 75 – 80%
3: 80 – 85%
4: 80 – 85%
5: 80 – 85%
Strength:
AMRAP 8
16 Jumping Air Squats
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)
SKILLS CLASS TONIGHT AT 6:40PM (Rope Climbs and Hand Stand Push-Ups)
Strength:
E2MOM 10
Strict Press
1 – 4: 3@75 – 80%
5: AMRAP @75 – 80%
Conditioning:
4 Rounds
250/200m Row (Fx: 200/150) (Rx+: 300/250)
10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Toes to Bar (Fx: 7) (Rx+: 15)
Core Blast 6:45pm!
Strength:
E2MOM 16
Snatch Deadlift to Knee + Panda Pull + Squat Snatch (↑)
Conditioning:
E4MOM 12
1: With a partner, alternating after each run
AMRAP 100m Run (1 Run=10 reps)
2: With a partner, alternating every 10 calories
AMRAP Calorie Ski
3: With a partner, alternating full rounds
AMRAP
6 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
6 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
Come out Saturday and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM
| Weekly Overview | Events/Classes | |
| Monday | Accessory Emom | Mobility Class 6:30PM- Calf and Ankle |
| Tuesday | Squat Snatch | Core Blast 6:45PM!!! |
| Wednesday | Strict press | Skills Class: 6:40PM – Rope Climbs and HSPU |
| Thursday | Deadlift | |
| Friday | “Glen” | |
| Saturday | Back Squats | Free Beginner CrossFit Class – 12:00PM REGISTER BFC/ CFR7 Scaled Comp @ 3:00PM |
| Sunday | Cleans | Yoga – 10:00AM |
Strength:
Every :30 for 6 total rounds
1: 100m Run
2: Double Kettlebell Front Rack Hold (32/24) (Fx: 24/16)
3: Rest
4: Rest
Then…
E2MOM 12
1: 50m Each Arm Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
2: 1:00 – 1:30 High Plank
Conditioning:
100 – 80 – 60 – 40 – 20
Double Unders
10 Box Jumps Between Rounds (30/24) (Fx: 24/20) (Rx+: 36/30)
Strength:
EMOM 10
1: 5 Tempo Strict Pull Ups (33×0)
2: 5 Tempo Push Ups (30×3)
Fx:
EMOM 10
1: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)
2: 5 Tempo Push Ups (30×3)
Conditioning:
EMOM 20
1: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)
2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
3: AMRAP Bike Calories
4: Rest
Strength:
E2MOM 12
Clean Deadlift to Knee + Panda Pull + Squat Clean (↑)
Conditioning:
4 Rounds
25 Wall Balls (20/14) (Fx: 20 Reps) (Rx+: 11’/10′)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
Rest 1:00 after each round