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!

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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

	WODs	Events
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!

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4:30 PM
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TODAY! DETAILS>>

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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