Announcements
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
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