Mon

Announcements

EVENTS COMING UP!

9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit

BCF Main – CrossFit

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Main WOD

September Monthly Challenge (Time)

800 meter run

10 C/J @ 155/105

Deadlift box jump (Time)

21-15 9 of

Dead lift 275/205

Box jump 30/24

Competition WOD

September Monthly Challenge (Time)

800 meter run

10 C/J @ 155/105

Power snatch + OH squat (Every 90s for 15 min)

Start at 70% of max power snatch , hold bottom receiving position for 3 s

MU / snatch ladder (AMRAP – Reps)

2 MU

2 snatch 135/95

Add 1 rep per round

AMRAP 10

Accessory Work

Metcon (Weight)

4 sets of

5 strict chin ups weighted AHAP

Rest 1 min

10 Pendlay rows @ 80% of clean

Rest 1 min

10 steps walking OH lunge

135/95

Rest 2 min

Categories: WOD

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