Announcements
Don’t forget! Bod Pod dates have been changed to next week! Email Mel with any questions!
BCF Main – CrossFit
Main WOD
A: Metcon (3 Rounds for time)
400m run
3 sets for times
Rest 3 b/t
B: Metcon (Time)
3 rounds for time of
30 DUs UB
10 C2B pull up UB
If you cannot do without breaking that is OK, however it will not be considered Rx for this wod
Be sure to be rested enough before getting on the bar
Time cap – 6 min
C: Metcon (Time)
3 rounds for time of
10 C/J @ 155/105
10 Burpee over bar
Time cap- 8 min
Competition WOD
A: Metcon (No Measure)
After a good floor drill warm up
1 min / leg couch stretch
3 x 10 band pull apart
B: Hang Snatch (From pos. 1 , add 5# from last week, 5 sets)
B: Front Squat (4 x 3, add 10# from last week)
C: Deadlift (Stiff leg , add 5# , scale down if needed)
D: Metcon (No Measure)
3 x 20 plate crunch
3 x 20 Russian twists
SWOD
S-A: Back Squat (Back Squat 55%x5 65%x5 75%xAMRAP 55% 5×8)
S-: Metcon (Weight)
S-B.
Barbell on Back Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)
S-C.
High Box Jumps 5×5; rest 60 seconds
S-D.
Dragon Flags 3×8; rest 60 seconds