Announcements
Post Open BBQ!!! Friday, April 1st
4:30 PM – partner wod
BBQ to follow after – bring a side to share
BCF Main – CrossFit
Main WOD
Back Squat (Establish a 1 RM in 20 min)
Snatch Balance (5 x 1 @ moderate light)
Focus is drive under fast and solid lockout
Metcon (Weight)
EMOM 10
Hang snatch + OH squat
60%+
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 C2B pull ups – strict
5 box jumps 30/24
Work at 85%
Competition WOD
Power Snatch (Every 30s Start at 60% of max PS)
Sets 1-3 @ 60%
Sets 4-6 add 5#
Sets 7-9 add 5#
Snatch Grip Deadlift (2 x 5 @ 70%)
Then add high pull for
2 x 3 same #
Metcon (Weight)
EMOM 10
Hang snatch + OH squat
60-70%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 @ 80% effort
5 strict C2B
7 Box jumps 30/24
9 KB full swings 70/53
Focus is moving and breathing
If you find yourself bent over looking for air, you’re doing it wrong