REMINDER
This Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >>
Strength:
EMOM 18
Min 1: 10-15 GHD Sit Ups (Add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (Add weight if possible)
Min 4: Rest
Min 5: 10-15 Ring Push-ups (Add weight if possible)
Min 6: Rest
Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (Add weight is possible)
Min 4: Rest
Min 5: 10-15 Push Ups
Min 6: Rest
Conditioning:
AMRAP 10
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees Over the Dumbbell
For DB hang clean and jerks: Single DB, alternate hands every 5 reps.
6:45 PM
Core Blast with Shauna!
7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
E4MOM 20
3 Tempo Front Squat (35×3)
Set 1: 45-50%
Set 2: 55-60%
Set 3: 60-65%
Set 4: 65-70%
Set 5: 70-75%+
Conditioning:
3 Rounds
10 Bar Muscle-Ups (Fx: Chest-to-Bar Pull-ups)
20 Front Rack Lunges (115/80) (Fx: 95/65)
Time Cap 12:00
Schedule Update – Monday 7:30pm Boot Camp is CANCELLED this week.
Overview of the Week
| Monday | Deadlifts | |
| Tuesday | Front Squats | Core Blast (6:45 pm) Free Beginner CrossFit Class (7:45 pm) |
| Wednesday | Midline Stability Gymnastics | |
| Thursday | Back Squats | |
| Friday | Snatches | |
| Saturday | Clean & Jerk | Free Beginner CrossFit Class (12:00 noon) Oly Weightlifting Seminar @ CFR7 (12-3 pm) |
| Sunday | Cardio EMOM | Yoga (10:00 am) Skills+Mobility (1:20 pm) |
Strength:
Deadlift
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%
Conditioning:
AMRAP 12
60 Double-Unders (Fx: 40 Double-Unders)
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
15 Handstand Push-Ups (Fx: 10 HSPU)
10:00 AM
Yoga with Kristen!
1:20 PM
Skills & Mobility Workshop: Kipping Handstand Push-ups and Handstand Walks
Strength:
E3MOM 18
3 Cleans
Set 1: 3 @ 70%
Set 2: 3 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 85%+
Set 6: 3 @ 85%++
Not touch and go.
Conditioning:
6 Rounds
With a Partner, Alternating Full Rounds
250m Row
5 Devil’s Press (50/35) (Fx: 35/20)
12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
4:30 PM
Third Annual CFR7/Ballston CrossFit Scaled Competition!
Strength:
Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 3 Bench Press (ME)
Station 2: 3 Pendlay Row (ME)
Conditioning:
AMRAP 9
20 Deadlifts (135/95) (Fx: 115/80) (Rx+: 165/115)
40 Sit-ups
Strength:
Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%
Conditioning:
EMOM 18
Min 1: 200m Run
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Reps Dumbbell Hang Squat Clean (50/35) (Fx: 35/20)
Min 6: Rest
Score is total reps. For DB hang squat clean: single DB, alternate hands every 5 reps.
Strength:
E3MOM 21
Snatch
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @85%
Set 6: 3 @85%+
Set 7: 3 @85%++
Not touch-and-go.
Conditioning:
AMRAP 5
50 American Kettlebell Swings (24/16) (Fx: 16/12)
Max Reps Push Jerk (135/95) (Fx: 115/80)
Strength:
EMOM 18
Min 1: 5-10 Strict Toes-to-Bar
Min 2: Rest
Min 3: Max Time Parallette L-Sit Hold
Min 4: Rest
Min 5: 10/7 Cal Ski Erg AFAP
Min 6: Rest
Fx:
Min 1: 5-10 Strict Leg Raises to L-Position
Min 2: Rest
Min 3: Max Time Parallette Tuck Hold
Min 4: Rest
Min 5: 10/7 Cal Ski Erg AFAP
Min 6: Rest
Conditioning:
9 – 7 – 5
Ring Muscle-up (Fx: Chest-to-Bar Pull-up)
Power Clean (185/125) (Fx: 135/95) (Rx+: 205/145)
Time Cap 12:00
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna!
Conditioning:
“Kelly”
5 Rounds
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
