Strength:
E3MOM 21
Front Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++
Conditioning:
30 – 20 – 10
Single Arm Dumbbell Thruster (50/35) (Fx: 35/20)
Chest-to-Bar Pull-ups (Fx: Pull-ups)
Switch arms every 5 reps on dumbbell thrusters.
Strength:
E3MOM 15
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (ME)
Snatch from floor must be touch and go. No dropping barbell during complex.
Conditioning:
2 Rounds
1:15 Work / 0:45 Rest and Transition
1: Max Calorie Ski-erg
2: Max Reps Burpees
3: Max Calorie Row
4: Max Reps Renegade Row (50/35) (Fx: 35/20)
Strength:
Rx+:
For Time
30 Ring Muscle-ups
First set: max unbroken reps. After that, continue with breaks as needed.
Rx:
For Time
20 Ring Muscle-ups For Time
Fx:
For Time
20 Chest-to-Bar Pull-ups
20 Ring Dips
Time Cap: 12 minutes.
Conditioning:
AMRAP 11
200m Run
2 Rope Climbs
Fx:
AMRAP 11
200m Run
1 Rope Climb
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)
