Announcements
Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!
BCF Main – CrossFit
Main WOD
A: 1k row (No Measure)
B: Deadlift (Establish a 1RM for today)
Warm up sets should include higher volume at lighter weight…i.e. 40% x 10 , 50% x 8, 60% x 5, 70% x 3 , once you hit 70-75% move to singles and rest 3 min b/t
C: Strict pull ups (3 x 12-15)
Maintain hollow position
D: GHD Situps (3 x 20 ; rest 2 b/t)
Competition WOD
A: Split Jerk (Build to 80% x 5)
B: Snatch (Build to 80% x 5)
C: Clean (Build to 80% x 5)
D: Metcon (5 Rounds for time)
5 x 400m run
200m @ 90%
200m @ 70%
Rest 2 b/t