8/31/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Cleans (10 Each Arm) (55/35)

10 Double Unders
2 Rounds

Weightlifting

Push Jerk (10-10-10)

Technique Practice

WOD 1

Metcon (AMRAP – Reps)

10 Push Jerk (115/85)

10 Hip/Back Extensions

5 Sumo Deadlift High Pulls (115/85)

5 Toes 2 Bar
AMRAP 15

WOD 2

Metcon (Time)

49 Strict Press (75/45)
For Time

8/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

20 Kettlebell Swings (55/35)

10 Calorie Assault Bike
5 Rounds

WOD 1

Metcon (Time)

200m run or 500m row/skierg

10 Double Unders
5 rounds

8/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (35/20)

8 Toes 2 Bar
4 rounds

Weightlifting

Snatch Pull (10-10-10 (115/75))

12 min cap

WOD 1

Metcon (AMRAP – Reps)

10 Calorie Assault Bike

20 Push Press (95/55)

30 Air Squats
AMRAP 10

WOD 2

Metcon (AMRAP – Reps)

5 Hang Power Snatch (95/55)

10 Double Unders
AMRAP 4

8/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (AMRAP – Reps)

500m Row

10 Burpee Box Jump Overs

50 Double Unders

10 Pull-ups

500m SkiErg

10 GHD Sit-ups
AMRAP 21

8/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Burpees
3 rounds

Weightlifting

Bench Press (10-8-6-4-2 )

% of BW

70%-75%-80%-85%-90%

WOD 1

Metcon (AMRAP – Reps)

10 Single Arm Overhead Dumbbell Squats (5 ea arm) (35/20)

20 Goblet Squats (55/35)

30 Overhead Med Ball Walking Lunges (20/14)
AMRAP 15

8/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Double Unders

10 Calorie Assault Bike
3 rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 3

5 Front Squat (95/55)

5 Devil Press (35/20)

1 Min Rest

AMRAP 3

5 Ground 2 Overhead (95/55)

5 Muscle ups

1 Min Rest

AMRAP 3

5 Wallballs (20/14) (10’/9′)

5 Dumbbell Floor Press (35/20)

1 Min Rest

AMRAP 3

5 Sumo Deadlift High Pulls (95/55)

5 Alternating Pistols
AMRAP 15 w/rest period

8/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Kettlebell Swings (Russian) (55/35)

10 Toes 2 Bar
4 rounds

WOD 1

Metcon (Time)

20 Calorie Row

20 Calorie SkiErg

20 Double Unders

20 Calorie Assault Bike

Then 15’s

Then 10’s

Then 5’s
For Time

WOD 2

Metcon (AMRAP – Reps)

10 Push Press ( 115/85)

10 Kettlebell Swings (Russian) (70/55)
AMRAP 4

8/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

50 Alternating Single Arm Kettlebell Swings (35/20)

10 Pull-ups
2 rounds

WOD 1

Metcon (Time)

200m Med Ball Run (20/14)

10 Push Jerk (135/85)

5 Ring Dips
5 rounds

8/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100 Kettlebell Swings (55/35) (Russian)

WOD 1

Metcon (AMRAP – Reps)

Rope Climbs
AMRAP 4

WOD 2

Metcon (Time)

20 Calorie Row

10 Handstand Push-ups

20 Calorie Assault Bike

10 Sit-ups

20 Calorie SkiErg

10 Hip/Back Extensions
2 rounds

WOD 3

400m Run (Time)

Max Effort 400m Run
For time

8/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups

5 Backsquats (75/55)

10 Double Unders
3 rounds

Weightlifting

Back Squat (10-10-10)

85% Body Weight

8 min cap

WOD 1

Metcon (AMRAP – Reps)

50 Thrusters (95/65)

40 Toes 2 Bar

30 Med Ball Overhead Walking Lunge (20/14)

20 Burpee over bar
AMRAP 12

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/55)

10 Double Unders
AMRAP 4