Announcements
Memorial Day Weekend Schedule:
Saturday – 8:30 & 10:00
Sunday – no classes
Monday – 10:00 am
Let’s remember what this day is all about – the men and women who have given their lives so we can live the life we do.
BCF Main – CrossFit
Main WOD
A1: Bench Press (4 x 8 , add 10# last week , super set A2)
A2: Bar Dips (4 x 8 , add weight if possible AHAP)
Dips on a static bar.
B: Metcon (Time)
30/25 cal row
25 wall ball 20/14
20 box jumps 24/20
15 perfect push ups see video below
200m run
3 rounds for time
24 min cap
3 min stagger per heat
https://www.youtube.com/watch?v=ADoS8HrXeDQ&list=PLwBPDHYVcsEwO4u5JMD_zDdxFgXu9ZSgr
Competition WOD
A: Metcon (No Measure)
Warm up
Easy 800m run
5 min foam roll
2 x10 face pulls
2 x 10 cossack squats
2 x 3 lateral jumps with pause
2 x20 leg plank slides
B: Snatch complex (EMOM 10 @ 95/65)
1 power snatch
1 hang squat snatch
1 OH squat
B: Metcon (3 Rounds for distance)
3 sets of
10 DL @ 50% UB
2 min row for meters
Men – 560m goal
Ladies – 500m
Rest 2 min b/t sets
SWOD
S-A: Strict Press (Press 65%x5 75%x3 85%xAMRAP 65% 5×10)
S-: Metcon (Weight)
S-B.
Single Arm DB press Alternating Arms
5×6-8; rest 60 seconds
Heavier than last week
S-C.
Barbell Chinese Rows
5×4-5; rest 2 minutes AHAP
Heavier than last week
S-D.
100 Push-Ups or 50 Dips for time
C: Metcon (3 Rounds for time)
After 5 min rest
3 sets of
7 high pulls @ 70%
400m run
Rest 2 min b/t sets
High pull video below
Notice triple extension
https://www.youtube.com/watch?v=QaOGJSjfv5o
D: Metcon (Time)
After 5 min rest
30-20-10 of
KB swings 53/35
DUs
E: Metcon (No Measure)
10 min cooldown row