Strength:
E3MOM 18
1 Hang Power Clean and Push Press + 2 Hang Power Clean and Push Jerk (Max Effort)
Rx: Touch-and-go reps. No resetting/redipping after catching the clean. No regripping after bar leaves the shoulder on its way down for next rep.
Conditioning:
4 Rounds
5 Strict Chest-to-Bar Pull-ups (Fx: Strict Pull-ups)
10 Kipping Chest-to-Bar Pull-ups (Fx: Kipping Pull-ups)
15 Goblet Squats (32/24) (Fx: 24/16)
Strength:
Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 90-95%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
AMRAP 12
20 Dumbbell Box Step-ups (50/35) (Fx: 35/20) (24″/20″)
15 Ring Dips (Fx: Hand Release Push-ups)
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!
Strength:
E2MOM 16, Alternating Stations
Rx+:
1: 3 Strict Ring Muscle-ups + 5 Kipping Ring Muscle-ups
2: 5-10 Strict 2-4″ Deficit Handstand Push-ups
Rx:
1: 5 Kipping Ring Muscle-ups
2: 5-10 Strict Handstand Push-ups
Fx:
1: 5-10 Chest-to-Bar Pull-ups
2: 5-10 Kipping Handstand Push-ups
Conditioning:
5 Rounds
12 Deadlifts (135/95) (Fx: 115/80) (Rx+: 155/105)
6 Thrusters (135/95) (Fx: 115/80) (Rx+: 155/105)
Overview of the Week
| Monday | Snatch Complex | |
| Tuesday | Muscle-ups + HSPU | Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Back Squats | |
| Thursday | Clean & Jerk Complex | |
| Friday | Deadlifts | |
| Saturday | Front Squats | Skills Clinic 10AM |
| Sunday | Core Work |
Strength:
E3MOM 15
2 Power Snatches + 1 Squat Snatch (Max Effort)
Must be touch-and-go. No reset at the ground.
Conditioning:
AMRAP 15
2 – 4 – 6 – 8 – 10…
Jumping Air Squat to Box (24/20)
Power Clean (155/105) (Fx: 115/80) (Rx+: 185/125)
Conditioning:
2 Rounds:
AMRAP 3
100 ft. Handstand Walk (Fx: Bear Crawl)
Max Reps Pull Ups
Rest 3 min.
AMRAP 3
30 Kettlebell Front Squats (15R/15L) (24/16) (Fx: 16/12)
Max Calorie Assault Bike
Rest 3 min.
AMRAP 3
40 Wall Balls (20/14)
Max Calorie Ski Erg
Rest 3 min.
Score is all “Max Reps” combined.
10:00 AM
CrossFit Kids!
4:30 PM
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TODAY! DETAILS>>
Strength:
E3MOM 15
1 High Hang Clean + 1 Hang Clean + 1 Clean (Max Effort)
Clean from floor must be touch-and-go. No dropping barbell during complex.
Conditioning:
For Time
400m Run
10 Devil’s Press (50/35) (Fx: 35/20)
20 Calorie Row
30 Push Press (115/80) (Fx: 75/55) (Rx+: 135/95)
400m Run
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TOMORROW! Tell Us You’ll Be There >>
Strength:
Rx:
3 Rounds
:30 Ring Support Hold (Rx+: High Rings)
100m Jog
1:00 Low Ring Plank Hold
100m Jog
5 Parallette Push-ups into Max time L-sit hold
100m jog
Fx:
3 Rounds
:30 Support Hold on Boxes
100m Jog
1:00 High Plank Hold
100m Jog
5 Box Push Ups + Max Time Tuck hold
100m jog
Conditioning:
E3MOM 15
7 Ring Dips (Fx: Hand Release Push-ups) (Rx+: High Rings)
5 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
3 Unbroken Thrusters (Increase weight each round)
Score is max weight on thrusters.
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
Strength:
Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
AMRAP 11
200m Run
20 Sit-ups
20 Reverse Goblet Lunges (50/35) (Fx: 35/20) (Rx+: Alternating Pistols)
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
Strength:
Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 2 Bench Press (Max Effort)
Station 2: 2 Pendlay Row (Max Effort)
Conditioning:
5 Rounds
12 Power Snatch (75/55)
12 Kettlebell Swing (32/24) (Fx: 24/16)