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
Deadlift (5 x 5 @ 68% , rest 2 min after KB DL)
Super set with 1 leg KB DL AHAP 5/leg
Snatch (Build to a heavy in 15 min)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Competition WOD
Snatch (Reps as follows)
60% x 2 ; 70% x 2 ; 80% x 2 ; build to a max in 3 lifts
Clean and Jerk (Reps as follows)
Same as snatch
Back Squat (3 x 5 @ 73%)
Accessory Work
Metcon (Weight)
3 rounds of
20 perfect push ups
15 DB rows/arm heavy
Metcon (3 Rounds for reps)
Pick either TTB or HSPU clusters
5.5.5.5 x 3 sets
Rest 10s b/t clusters
Rest 3 min b/t sets