Announcements
8/5 – 6:45 PM Class is canceled for Painful Eight set up
8/6 – Come cheer on your fellow BCF’s
10/1 – Bulldog Battle Series present the 2016 Fall Brawl
BCF Main – CrossFit
Main WOD
Clean and Jerk (EMOM10 x 2 reps @ 60%+)
Front Squat (3 x 5 w/3s pause @ 40-50% – 12 min cap)
Metcon (3 Rounds for time)
20/15 cal row
20 KB swings full 70/53
Rest 3 min
3 sets @ max effort
Competition WOD
Bench Press (3 x 8 @ AHAP)
Super set with static ring holds….
Perform bench set , rest 1 min then perform a 1 min hold top of rings, rest 2-3 min b/t sets
Walking OH lunge (3 x 50m @ 80-100% of press- clean grip)
With barbell in OH position perform walking lunges
Metcon (Time)
3 rounds for time of
12 thrusters 135/95
9 hang cleans – full
6 bar MU
Rx+ – 165/115