Announcements
***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/z6loa3h
BCF Main – CrossFit
Main WOD
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Time cap – 8 min
Deadlift (5 x 5 @ 60%)
Pull up complex
Perform the following in 10 min
1 strict pull up
1 kip pull up
1 strict C2B
1 kip C2B
Build by 1 rep per set until fail
Scale – ring row x 8
Feet on box
arms perpendicular to floor
torso horizontal
Metcon (No Measure)
Accessory work
5 x 10 bench BW
5 x 10 fat bar curls
Super set , rest 30s / rest 2 min
Competition WOD
Clean and Jerk (Build to a max in 20 min)
Metcon (Time)
Heavy Grace
30 reps of
Clean / jerk
185 / 135
power clean / power jerk OK
Metcon (Time)
1k cooldown row
Then
10 x 30s row @ 90-95% + 6 BF C2B
Rest 90s b/t
Score is time across sets