April 24, 2020
202404
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
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
Squat Snatch (Weight)
EMOM x 4"
3 Squat Snatch (drop and reset) EMOM x 4"
2 Squat Snatch (drop and reset) EMOM x 4"
1 Squat Snatch
3 Squat Snatch (drop and reset) EMOM x 4"
2 Squat Snatch (drop and reset) EMOM x 4"
1 Squat Snatch
At Home Metcon
Option 1 & Option 2!
21-15-9:
Single Arm DB/KB Thrusters
Burpee over DB
21-15-9:
Single Arm DB/KB Thrusters
Burpee over DB
Rest 5 Minutes, Repeat
Metcon (Time)
Metcon 1
Metcon (Time)
Metcon 2
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