Announcements
Post-Open BBQ! Friday, April 3rd! Be there or be square!
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: Bench Press (Conga style….15-20 min to a 3 RM)
B: Clean and jerk complex 3 (Build to a moderate, focus is speed/form)
1 power clean
1 hang clean
1 front squat
2 split jerk
Competition WOD
A: Metcon (Time)
Courtesy of Pat Barber
For time
20 Deadlifts 275/185
20 Front squat 185/135
20 Squat snatch 135/95
Use 1 barbell
B: Metcon (Time)
After 10 min rest
2 rounds of
400m run
30 cal row
20 burpee over erg
C: Metcon (Time)
For time
50 HSPU
40 K2E
30 Squat cleans 135/95
S-A: Back Squat (Back Squat 60%x5 70%x5 80%xAMRAP 60% 5xAMRAP)
S-: Metcon (Weight)
S-B.
Skater Squats 5×8/side; rest 90 more weight than last week
https://www.youtube.com/watch?v=Tivrc9UhELc
S-C.
5 sets:
Broad Jumps x5; rest 60 seconds
Sit-Ups x 30 reps; rest 60 seconds