Announcements
EVENTS COMING UP!
9/25 – Hooverball – Cedar Hills Park
– No Sunday Oly Lifting Class
10/1 – Fall Brawl – Beaverton CrossFit
– 9/29 Thursday – one evening class 4:30 to 6:00 PM
– 9/30 Friday – no 6:45 PM class
BCF Main – CrossFit
Main WOD
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
You will run a 200m between Tabatas
Back Squat (Build to a 3 rep in 10 min)
Competition WOD
Snatch Balance (Build to a 3 rep in 10-12 min)
Snatch complex (Build to a heavy in 15 min)
1 power snatch
1 hang squat snatch
1 OH squat
Muscle-ups (AMRAP 6 min)
Metcon (AMRAP – Reps)
Tabata Goblet squats
70/53
Back Squat (Reps as follows)
5 x 65%
4 x 70%
3 x 75%
2 x 80%
1-1-1 @ 85%+