Mon

Announcements

EVENTS COMING UP!

10/1 – Fall Brawl – Beaverton CrossFit
– 9/29 Thursday – one evening class 4:30 to 6:00 PM
– 9/30 Friday – no 6:45 PM class

BCF Main – CrossFit

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Main WOD

Back Squat (3 x 8 @ 65%)

Metcon (Time)

21-15-9 of

Hang power clean 135/95

TTB

Rx+ – 155/105

All TTB UB

Strict Pull-Ups (3 x max)

Competition WOD

Snatch (Build to a heavy 1 rep in 15 min)

Metcon (Time)

100 DUs

30 Power snatch 115/75

75 DUs

20 power snatch 145/105

50 DUs

10 Power snatch 175/125

Front Squat (3 x 5 @ 41X1 , moderate)

Focus on good tempo and good thoascic extension

Accessory Work

Metcon (AMRAP – Reps)

TTB clusters

X.X.X x 4 sets

Rest 15s b/t clusters

Rest 2-3 min b/t sets

Hip extensions

4 x 15-20 w/plate

Alternate sets w/ TTB

Categories: WOD

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