Conditioning:
5 Rounds
400m Run
35 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
Finisher:
3 Rounds For Quality
50m Waiters (L) / Farmers Carry(R)
50M Waiters (R) / Farmers Carry (L)
10 Tempo Push-ups (3301)
:30s L-Sit
3:30 PM
8th Annual BCF v. CFR7 v. CF South Arlington Competition. DETAILS >>
Strength:
Front Squat
20 minutes to establish a 1 rep max.
Conditioning:
“14.1”
AMRAP 10
30 Double-Unders
15 Power Snatch (75/55)
REMINDER
Come to the 8th Annual BCF v. CFR7 v. CFSA Throwdown tomorrow! 3:00 pm at CrossFit South Arlington!
Strength:
E3MOM 21
Deadlift
Set 1: 3 @ 75-80%
Set 2: 3 @ 80-85%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++
Conditioning:
For Time
40 Wall Balls (20/14)
20 Front Rack Lunges (115/80) (Fx: 95/65)
30 Wall Balls (20/14)
15 Front Rack Lunges (115/80) (Fx: 95/65)
20 Wall Balls (20/14)
10 Front Rack Lunges (115/80) (Fx: 95/65)
Strength:
E3MOM 18
Power Snatch + 2 Hang Squat Snatches (ME)
Rx: Touch and go, no regripping/resting after bar leaves the shoulders at the top of each snatch.
Conditioning:
EMOM 15
Min 1: 20/16 Calorie Assault Bike (Fx: 16/12)
Min 2: 18 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Min 3: 16/12 Calorie Ski (Fx: 12/10)
Min 4: Max Reps Toes-to-Bar
Min 5: Rest
REMINDER
The 8th Annual BCF v. CFR7 v. CF South Arlington Throwdown is this Saturday at 3:00 PM! DETAILS >>
Conditioning:
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Finisher:
3 Rounds
8 Strict Pull-ups (Fx: Ring Rows)
10 GHD Sit-ups (Weighted if possible) (Fx: Weighted Sit-ups)
100m Jog
