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: GPP skill Not for Time (No Measure)
12 T2B
10 pistols
30 DUs
2-5 MU
3 sets
B: Push Press (EMOM 8 x 5 reps; tough weight)
A: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Competition WOD
A: Clean and Jerk (Reps and sets as follows)
70% x 3+1; 75% x 3+1; 80% x 3+1
Each set 3 C/J + 1 extra jerk
B: Front Squat (Build to a heavy 3 rep in 5 working sets)
C: Metcon (Time)
3 rounds for time
1 min max du
10 strict pull ups
SWOD
S-A: Back Squat (Back Squat 65%x5 75%x3 85%xAMRAP 65% 5×15)
S-: Metcon (Weight)
S-B.
Skater Squats 5×10/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