Announcements
NO CLASSES:
2/25 – 4:30, 5:30 PM – BBQ Instead 🙂
NEW APPAREL:
Hoodies and new Unbroken Tees coming in two weeks!
BCF Main – CrossFit
Main WOD
A: Snatch complex (Build for 15 min)
1 power snatch
1 hang squat snatch
1 OH squat
B: Snatch complex (EMOM 8 x 1 rep @ 70-80% of “A”)
1 power snatch
1 hang squat snatch
1 OH squat
C: Metcon (3 Rounds for reps)
Hang power clean + push jerk
AMRAP 90s 135/95
Rest 60s
AMRAP 60s
Rest 30s
AMRAP 30s
Rest 3 min, then 200m OH KB carry
53/35 – 1 arm each way, full lockout
Competition WOD
A: Metcon (3 Rounds for time)
3 sets each for times
25 thrusters 100/70
25 pull ups
Rest 3 min b/t sets
B: Power Clean (Build to a 3 rep in 15 min)
C: Metcon (1 Rounds for weight)
EMOM 10
20 DUs
2 power cleans @ 80-90% of “B”