Announcements
Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!
BCF Main – CrossFit
Main WOD
A: Back Squat (Build to a heavy 3 rep, “Conga” style, 15 min)
B: Metcon (3 Rounds for time)
3 sets each for times of
20/15 cal AD
8 front squats 155/105(squat clean 1st rep)
6 C2B pull ups
Rest 5 b/t
Competition WOD
A: Metcon (No Measure)
Warm up
1 set of banded glute activation
1 min couch stretch / leg
3 x 10 band pull apart
B: Snatch (From blocks)
Build to 85% max, then 3 x 2 drop sets
Add 5# from last week
C: Front squat / jerk combo (Add 5-10# from last week)
2 front squats + 1 jerk
Start at 80%
D: Deadlift (4″ deficit , 4 x 5 @ 60-65% , add 10#)
E: Metcon (No Measure)
3 x 20 of each
Alt arm V ups
Reverse crunch
Side plank windmill
SWOD
S-A: Strict Press (Press 55%x5 65%x5 75%xAMRAP 55% 3xAMRAP )
S-: Metcon (Weight)
S-B.
Single Arm DB press Alternating Arms
5×10; rest 60 seconds
S-C.
Barbell Chinese Rows
5×8; rest 2 minutes AHAP
S-D.
Overhead Dumbell Tricep Extensions 100 reps NOT for time, for Pump