Announcements
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: 2 position clean and jerk (Build to a heavy in 15 min)
1 clean from above knee
1 clean from floor
1 jerk
B: Metcon (3 Rounds for time)
3 sets each for times of
15 cal row
12 KB sw 70/53
10 C2B pull ups
Rest 4 min b/t
Competition WOD
A: Metcon (No Measure)
1 min couch stretch per leg
3 x 10 band pull apart
B: Hang Snatch (From position 1 @ 65% ; LP add 5#/week)
B: Front Squat (Build to 75% ; then drop 20# for 3 sets)
C: RDL (3 x 8 @ 60% max ; LP add 10#/week)
Straight leg deadlift
D: Metcon (No Measure)
Crunch w/plate or DB 3 x 10
Russian twists 3 x 20
Plank 3 x 1 min
SWOD
S-A: Front Squat (Build to a Heavy Front Squat in 20 minutes )
S-B: Snatch (Build to a Heavy Power Snatch in 20 minutes)
S-C: Metcon (Time)
S-C. For Time
50/35 Cals on the Airdyne