Mon

Announcements

Reminder! Evening class time changes starting Monday, 4/4

4:30 – 5:30 PM CrossFit Class
5:30 – 6:30 PM CrossFit Class
5:30 – 6:45 PM Competitive CrossFit Class
6:45 – 7:45 PM CrossFit Class

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Bench Press (Build to a 1 RM in 15-20 min)

Gymnastics

Dips (3 x 8-12 strict , super set )

Chin Up (3 x 12-15 , super set )

Palms facing you.
Perform 8-12 dips, rest 30s

Perform 12-15 chin ups , rest 2 min

Metcon (Time)

1000m row

100 DUs

800m run

Competition WOD

5k Row (Time)

Max Effort 5k Row

Power Clean (Build to a heavy 1 rep in 15 min)

Power Clean (Every 30s for 5 min @ 63%)

Do 1 power clean and 2 front squats each rep

Clean and Jerk (EMOM 10 @ 80% max)

Metcon (3 Rounds for reps)

Accessory work

Off to side out of way

Clusters

TTB tough but doable

No failed sets

i.e.- 5.5.5 , rest 10s / rest 2 min x 3 sets

Categories: WOD

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