Announcements
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
As a 2 person team complete the following with 1 athlete completing 1 round at a time
6 rounds of (3 each)
30 DUs
20 wall ball
10 burpees
These should be sprint sets
Rest 5 min then B
B: Metcon (Time)
6 rounds of (3 each)
400m run
15 thrusters 115/75
8 box jumps 24/20
Competition WOD
A: Snatch (From blocks, build to 85% max)
After hitting 85%, drop 20# for 3 x 2
B: Front squat / jerk combo (4 sets @ 80% ; LP add 5# / week)
2 front squats + 1 jerk
Start at 80%
C: Deadlift (4″ deficit ; 4 x 5 @ 60% ; LP add 10#/week)
D: Metcon (No Measure)
3 x 20 for each
Alt arm V up
Reverse crunch
Side plank windmills
SWOD
S-A: Strict Press (S-A. Build to a Heavy Press in 20 minutes)
S-B: Back Squat (S-B. Build to a Heavy 3 rep Back Squat in 20 min.)
S-C: Metcon (AMRAP – Rounds)
S-C. Sled Drag 20 minutes or Airdyne 20 minutes