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Post-Open BBQ! Friday, April 3rd! Be there or be square!

BCF Main – CrossFit

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SWOD

S-A: Strict Press (Press 55%x5 65%x5 75%xAMRAP 55% 5xAMRAP 90 sec.)

S-B: Dumbell Strict Press (5 sets; DB Press x 10 reps + 10 Push Press rest 90)

S-C: Metcon (Weight)

S-C.

4 sets:

Barbell Chinese Rows

5×8; rest 2 minutes AHAP

DB Lateral Raises x 20 reps (keep arms slightly bent, raise hands to shoulder level then back down, LIGHT); rest 60 seconds

Main WOD

A: CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

B: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Categories: WOD