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.
