Snatch:
3@80%, 2@85, 3 x 1 @ 90-95%
then,
3 x 2 Snatch Deadlift Pause at Mid thigh :02 @ 90-95%
3 rounds for time:
50 Air Squats
50 Double Unders
Snatch:
3@80%, 2@85, 3 x 1 @ 90-95%
then,
3 x 2 Snatch Deadlift Pause at Mid thigh :02 @ 90-95%
3 rounds for time:
50 Air Squats
50 Double Unders
Weighted Pull ups:
5 x 2 AHAP
Rest 3:00
then, Perform one ME bodyweight set.
5 Rounds:
400 M Run
Rest 2:00
If time: Turkish Get-up Finisher
Heavy Fran: 15-12-9
Thrusters 135/95
C2B Pull ups
FX. Fran
21-15-9
Thruster 95/65
Pull ups
3 Position Clean (Full): 5 x 1
Floor, below knee, above knee
Black and Red Barbell meets at 9 am. Open gym from 0900-1100.
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Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).
BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).
