April 28, 2020
202804
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
3 Rounds
12 Jump Squats
12 Ring Rows or Bent over Rows
40 Double Unders or 80 Single Skips
12 Jump Squats
12 Ring Rows or Bent over Rows
40 Double Unders or 80 Single Skips
At Home Metcon
Every 3:00 for 12:00:
10 Strict Pull Ups
30 Wallballs 20/14 10′
10 Shoulder to OH 155/105
At Home Strength
Power Clean (Weight)
With a Running Clock-
EMOTM x 5":
3 Reps
(drop and reset)
EMOTM x 4"
2 Reps
(drop and reset)
EMOTM x 3"
1 Rep
EMOTM x 5":
3 Reps
(drop and reset)
EMOTM x 4"
2 Reps
(drop and reset)
EMOTM x 3"
1 Rep
Metcon (Time)
Slowest Round
At Home Metcon
Metcon (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Arm DB Hang Clean & Jerk
Double Unders
50-40-30-20-10
Single Arm DB Hang Clean & Jerk
*Alt arms every 5 Reps!
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