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
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