Fri

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

View Public Whiteboard

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

Categories: WOD

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