Announcements
Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!
BCF Main – CrossFit
Main WOD
A: GPP rope/DU/T2B (No Measure)
3 sets not for time of
1-2 rope climbs 20/15′
30-40 DUs
12-15 T2B
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Compare to 1/21/15
C: Bar Dips (Descending ladder 10-1 , Conga style)
Dips on a static bar.
D: Bulgarian Split Squats (3 x 8/leg @ 30X0; 30/20 , rest 2 b/t)
Competition WOD
A: Hang Snatch (5 x 1 , position 1 Add 5# from last week)
B: Front Squat (4 x 3 , add 10#)
C: Stiff leg deadlift (3 x 8 , add 10#)
D: Metcon (No Measure)
3 x 10 of
Plate crunch
Russian twists
1 min plank
SWOD
S-A: Back Squat ( Back Squat 60%x5 70%x5 80%xAMRAP 60% 5×10)
S-: Metcon (Distance)
S-B.
Barbell on Back Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)
S-C.
Broad Jumps 5×5; rest 60 seconds
S-D.
Dragon Flags 4×8; rest 60 seconds