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
Shoulder Press (Reps as follows)
3 sets of
5 strict press
10 push press
65-75% of press
Rest 2-3 min b/t
Metcon (3 Rounds for time)
3 sets each for times
20/15 cal row
8 burpees over erg
12 Russian KB sw 70/53
Rest 4 b/t
Competition WOD
Metcon (Time)
5 rounds of
5 squat snatch
5 OH squat
5 strict HSPU
5/3 MU
Add weight each round
Men- 135/155/165/185/205
Women – 95/105/115/125/135
20 min cap
Back Squat (5-3-1 , rest 2-3 b/t 80%+)
Metcon (3 Rounds for time)
3 sets each for times
20/15 cal row
8 burpees over erg
12 Russian KB sw 70/53