Mon

Announcements

Schedule changes starting June 15th!

5:30 AM Class – NEW
6:30 AM Class – NEW
10:30 Teen Class – NEW
Thursdays – 6:30 PM Class – Canceled

Questions grab a coach or Mel!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Time)

3 rounds at 80% effort

300m row

15 russian swings 53/35

10 T2B

10 min cap

B: Deadlift (3-2-1 ; 3-2-1 wave load; 2nd 1 rep @ 90%+)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 of

5 pullups

5 burpees

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 of

5 power cleans 135/95

5 box jumps 30/24

Cleans should be TnG for 1st/2nd round

Competition WOD

A: Metcon (No Measure)

Upper body warm up #3

12 min max

B: Hang Snatch (4 x 3 @ 50%)

C: Close Grip Bench Press (8/5/3/3/2/1/1/max)

Bench press with grip close to or inside the smooth of the barbell.
45/55/65/75/85/90/95/max%

D1: Close Grip Bench Press (5 x 2 @ 90%)

Bench press with grip close to or inside the smooth of the barbell.

D2: Chin Up (5 x 3 weighted….AHAP)

Palms facing you.

E: Metcon (No Measure)

3×8 Weighted Ring Push Ups

3×6 Pendlay Row AHAP with good form

3×8 BB Skull Crushers

SWOD

S-A: Back Squat (Back Squat 55%x5 65%x5 75%xAMRAP 65% 4xAMRAP )

S-: Metcon (Weight)

S-B. 5 sets

Weighted Walking Lunges x 20 steps; rest 90 seconds AHAP (Heavier than last week)

S-C. 6 sets

Weighted Back Extensions x 15 reps; rest 60 seconds

*add weight

S-D.

3 sets;r est 90 seconds

Ring Side Plank x 3–45 seconds/side

Categories: WOD

Previous Post:

«

Next Post:

»