REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
Strength:
Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 2 Bench Press (Max Effort)
Station 2: 2 Pendlay Row (Max Effort)
Conditioning:
5 Rounds
12 Power Snatch (75/55)
12 Kettlebell Swing (32/24) (Fx: 24/16)
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
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:
Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
With Partner, Alternating Full Rounds:
AMRAP 12
10/8 Calorie Row
10 Burpees over the Rower
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
Overview of the Week
| Monday | Pull-up EMOM | |
| Tuesday | Back Squats | Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Bench Press | |
| Thursday | Deadlifts | |
| Friday | Support Holds | |
| Saturday | Clean Complex | Summer BBQ & AM v. PM Throwdown (4:30 pm) |
| Sunday | AMRAP Intervals |
Strength:
Rx:
E2MOM 10
3 Strict Chest-to-Bar Pull-ups
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups
3 Bar Muscle-ups
Fx:
E2MOM 10
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups
Conditioning:
For Time
20 – 15 – 10 – 5
Toes-to-Bar
Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
Strength:
Every 1:30 for 5 Rounds
Tempo Handstand Push-ups (30×3)
Rx+: 5-10 Strict HSPU
Rx: 3-5 Strict HSPU
Fx: 3-5 Kipping HSPU
Scaled: 5-10 Pike HSPU on Box or Seated Dumbbell Press
Conditioning:
AMRAP 15
60 Double Unders
20 Hand Release Push-ups
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
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.
