Announcements
Starting 5/16 – 30 Day Spring into Summer Challenge! Ask Mike, Christine, Dawna or Mel for more infomation on how to win $500!
CLASS CANCELED – Thursday 5/5 @ 8:45 AM
Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here: http://tinyurl.com/z7go8aa
BCF Main – CrossFit
Main WOD
April Monthly Challenge (AMRAP – Reps)
Max Unbroken Thrusters
95/65#
*only place you can rest is at the top of the lift (overhead)
2 position clean and jerk (Build for 20 min)
1 clean from above knee
1 clean from floor
1 jerk
2 position clean and jerk (EMOM 10 @ 70% of today)
1 clean from above knee
1 clean from floor
1 jerk
Build over sets with GOOD form only
Competition WOD
April Monthly Challenge (AMRAP – Reps)
Max Unbroken Thrusters
95/65#
*only place you can rest is at the top of the lift (overhead)
Front Squat (5 x 3 , add 10#+)
Super set with lunges
Front Rack Lunge (Alt legs x 12 reps , tough)
Super set with front squats, rest 1 min after squats and 2-3 b/t sets
Seated DB press (3 x 8 , tough weight)
Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears
Metcon (Time)
Accessory work
1 mile run
Rest 3 min
800m run
Rest 2 min
400m run