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Saturday Dec 5 – Wishing on a WOD
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Saturday Dec 12 – Holiday Party – Casino Night

Saturday Feb 13 – Valentine’s Day Massacre

BCF Main – CrossFit

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Main WOD

A: skill- pull-up (No Measure)

pull-up progression

B: 2 position snatch (EMOM 10 x 1 rep, 60%+ and build)

1 rep from above knee + 1 rep from floor

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

3 MU

5 HSPU

1 Power clean 185/125

Competition WOD

A: Rope / BF pull up / DUs / Box jump (No Measure)

40-50 DU

12-15 BF pull up

1-2 rope climbs (minimum pulls)

8-12 box jumps (rebound and speed)

B: Power Clean (Cluster 3.3.3 , rest 20s b/t , 3 sets AHAP)

C: Hang Power Snatch (3.3.3 x 3 sets , moderate focus is speed)

D: Handstand Walk (Goal is 20m per attempt)