REMINDER
The BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet?
Strength:
Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 85-90%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
3 Rounds
14 Toes-to-Bar (Fx: 10 Toes-to-Bar)
7 Power Clean and Jerk (135/95) (Fx: 115/80) (Rx+: 155/105)
5:30 – 6:30 PM
Running Clinic with Kayla Robison of Set PT-VA! DETAILS >>
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:
E2MOM 14
1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (ME)
Conditioning:
AMRAP 10
6 Alternating Pistols (Fx: DB Goblet Reverse Lunge (35/20)) (Rx+: Goblet Pistol (50/35))
8 Box Jumps (30/24) (Fx: 24/20)
10 Dumbbell Snatch (50/35) (Fx: 35/20)
Overview of the Week
| Monday | Back Squats | |
| Tuesday | Shoulder-to-Overhead Complex | Free Beginner CrossFit Class (7:45 pm) Running Clinic (5:30 pm) |
| Wednesday | Deadlifts | |
| Thursday | Muscle-Ups | |
| Friday | Snatch Complex | |
| Saturday | Front Squats | |
| Sunday | Handstand Push-ups |
Strength:
Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 85-90%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
3 Rounds
400m Run
10 Front Squats (155/105) (Fx: 115/80)
Rest 1 minute after each round.
Strength:
Deadlift
25 minutes to build to a 3 rep max.
Conditioning:
AMRAP 12
12 Kettlebell Suitcase Step-Overs (24/16) (Fx: 16/12) (Rx+: 32/24)
24 Sit-ups
10:00 AM
CrossFit Kids! Ages 8-12 are welcome! Only $15 per kid!
Conditioning:
“31 Heroes”
With a partner:
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)
While one partner works through the AMRAP, the other partner completes a 400m plate run (45/25 lb).
