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
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