Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!

BCF Main – CrossFit

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Main WOD

A: Bench Press (Establish a 1 RM bench)

B: Annie (Time)


Competition WOD

A: Total body warm up 3 (No Measure)

a. 5 min easy Row/Bike/Run

b. Foam Roll and Stretch Tight Areas

c. 2×1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) When bodyweight is too easy, throw a plate on your back. It is normal for men to get up to over 100lbs. on the planks.

d. 2 x 5 each way YTWA’s on rings or TRX

e. 2 x 10 each – split squats – keep back leg straight – drive knee out past toe as far a possible

f. 2 x 5 – deep squat to tuck jump

A: Behind The Neck Jerk (Build to a 5 rep)

B: 3 position snatch (60 / 70 / 75% x 1)

high hang

mid hang


C: 3 position clean (60 /70 /75% x 1)

high hang

mid hang


D: Metcon (Time)

3 rounds for time:

20 Thrusters 75/55

20 Burpees

20 GHD situps

Categories: WOD

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