Mon

Announcements

11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/4 – 6:45 PM Class canceled – go to Bowling night!
11/05 – Saturday classes – BRING A FRIEND
New Athlete waiver to fill out ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A1: Back Squat (3 x 6 , add 10-20# super set w/split)

A2: Bulgarian Split Squats (3 x 6/leg @ 41X1 body weight)

B: Metcon (Time)

21-15-9 of

Hang power cleans 115/75

Front squats

S2OH

Rx+ – 155/105

C: Strict Pull-Ups (3 x 12-15 or max UB sets, rest 2-3 min)

Competition WOD

A: Back Squat (Clusters 10.10.10 x 3 )

Rest 30s b/t clusters

Rest 4 min b/t sets

B: Metcon (Weight)

Build to a heavy set of

Power clean x 3 Drop n Go

Jerk x 3

Take 3rd PC into 1st Jerk

C: Metcon (Weight)

EMOM 20 of

Even – Power clean x 2 @ 70-80%

Odd- Split jerk x 2 from rack

Accessory Work

AA: Metcon (Calories)

Assault bike

30s hard/sustainable 80%+

30s easy

6 min

AB: Weighted Pull-ups (3 x 3 AHAP)

Categories: WOD

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