May 1, 2020
200105
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
Hang Power Snatch (Weight)
In 10 Minutes:
Find Heavy 2 Rep
At Home Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
12 Hang Power Snatch 95/65
24 Double Unders
12 OH Lunges 95/65
24 Double Unders
12 Hang Power Snatch 95/65
24 Double Unders
12 OH Lunges 95/65
24 Double Unders
At Home Metcon
Metcon (AMRAP – Rounds and Reps)
EMOTM until failure:
10 KB/DB Swings
5/side KB/DB Thrusters
10 KB/DB Swings
5/side KB/DB Thrusters
*Increase by 1 Rep at the 10" Mark!
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