April 21, 2020

202104
Week Zoom Schedule:
Monday Wednesday Friday: 10am, 6pm CrossFit.  Noon Tabata Class
Tuesday Thursday: 10am, 6pm CrossFit
Saturday: 10am CrossFit
Sunday: 3pm CrossFit
Zoom ID:  185-901-632
Password: BCF#1

Warm-up

At Home Strength
Option 1, Full Equipment
Push Jerk (Weight)
In 8:00 establish a heavy single
-2:00 rest-
Then:
Every :30 for 5:00
1 Rep @ 85%+ of Heavy Single

At Home Metcon
Option 1, Full Equipment
Metcon (AMRAP – Rounds and Reps)
Metcon (Time)
15" AMRAP:
60 Double Unders
20 Wallballs 20/14
20 Push Ups

Finisher
Option 1 & 2
Metcon (AMRAP – Rounds and Reps)
Death x Devils Press
EMOTM complete 1 Devils Press.  Add 1 Rep each minute until failure!

At Home Metcon
Option 2, Limited Equipment
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:

40 Double Unders
20 Single Arm DB Push Press
40 Mountain Climbers
20 Hollow Rock

Leave A Comment

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282