Open Workout 20.4
For Time
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)(65/35)
30 Box Jumps (24/20)
15 Clean & Jerks (135/95)(95/55)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)(115/75)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
10 Clean & Jerks (225/145)(135/95)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (275/175)(155/115)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (315/205)(185/135)
Time Cap: 20 minutes.
Conditioning:
E3MOM 45
1: 750/650m Row (Fx: 650/550m)
2: 3 Rounds
-10 Burpees
-10 Kettlebell Swings (24/16) (Fx: 16/12)
3: 750/650m Ski Erg (Fx: 650/550m)
4: Max Calorie Assault Bike
5: Rest
SCHEDULE
No 3:30 PM WOD or afternoon open gym today.
Strength:
4 Rounds
3 Skin the Cats
4 Wall walks
5 Strict Toes-to-Bar
6 Hip Touches Hanging From Pull-up bar
Time Cap 15:00
Conditioning:
30 – 20 – 10
Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)
60 – 40 – 20
Abmat Sit-ups
Strength:
E3MOM 12
3 Hang Power Snatches (Max Effort)
Conditioning:
3 Rounds
20 Chest-to-Bar Pull-ups (Fx: Pull-ups)
20 Box Jumps (24/20)
20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)
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:
E3MOM 12
5 Strict Press (Max Effort)
Conditioning:
AMRAP 20
With a Partner, Alternating Rounds
3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)
300/250m Row
Programming Note
Friday and Sunday WODs will be determined based on the release of the Open Workout.
6:35 PM
Bar Muscle-up Skills Clinic!
| Monday | Back Squats | Bar Muscle-up Skills Clinic (6:35 pm) |
| Tuesday | Strict Press | Core Blast (6:45 pm) Free Beginner CrossFit Class (7:45 pm) |
| Wednesday | Hang Power Snatch | |
| Thursday | Gymnastics | |
| Friday | TBD | |
| Saturday | Open Workout 20.4 | |
| Sunday | TBD | Yoga (10:00 am) |
Strength:
EMOM 10
2 Back Squats @80-85%
Conditioning:
3 Rounds
20 Wall Balls (20/14)
7 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
200m Run
10:00 AM
Yoga with Sarah!
5:30 PM
No WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again).
Strength:
Bench Press
5×3 ME
Conditioning:
4 Rounds:
60 Double Unders
15 Box Jumps 30/24 (Fx: 35/20)
15 KB Goblet Squats 32/24 (Fx: 24/16)
12:15 – 3:00 PM
Olympic Weightlifting Seminar at CFR7. DETAILS >>
4:00 PM
Axe Throwing Fun! DETAILS >>
Open Workout 20.3
For Time
21-15-9
Deadlifts (225/155)(135/95)
Handstand push-ups (hand release push-ups)
-then-
21 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
15 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
9 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
Time cap: 9 minutes.
REMINDER
Bad Axe Throwing is tomorrow at 4pm! DETAILS >>
Conditioning:
E2MOM 30
1: Max Calories Assault Bike
2: Max Reps Air Squats
3: Max Calories Ski Erg
4: Max Reps Sit-ups
5: Rest
Finisher:
Pistol Practice
Accumulate 50 Reps. Scale accordingly.
