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Painful Eight In House Competition! August 6th! Sign up now – registration will close on June 30th!
http://tinyurl.com/jhp8ufh Use the link and select the Painful Eight Competition

BCF Main – CrossFit

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Main WOD

Metcon (AMRAP – Reps)

Tabata

Bottom to bottom squats

Metcon (AMRAP – Reps)

Tabata

push ups – no knees

Back Squat (5 x 5 @ 68%, rest 2-3 b/t)

20 min max

Metcon (Weight)

If time allows

Or off to side after class

EMOM 10

3 MU / bar MU scale

1 snatch @ moderate weight

Build over sets as needed

Competition WOD

3 position snatch (As follows)

high hang

mid hang

floor
60% x 4 ; 65% x 3 ; 70% x 2

Back Squat (5 x 5 @ 70%)

Metcon (3 Rounds for time)

3 sets each for times of

20/15 cal row

5 power snatch 115/75

5 box jumps 30/24

Rest 4 min

Rx+ – 135/95

34/28

Accessory Work

DB push press (3 x 8-12 @ 31X1)

Start with DB at front rack

Dip drive press

Recover to shoulder

Use tempo if prescribed

Toes-To-Bar (Clusters 5.5.5 x 3 )

Use a rep count that you can do UB , rest 10s b/t clusters and 2-3 min b/t sets

Categories: WOD

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