Announcements
***Starting 5/16 – 30 Day Spring into Summer Challenge! Ask Mike, Christine, Dawna or Mel for more infomation on how to win $500!
***Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here: http://tinyurl.com/z6loa3h
BCF Main – CrossFit
Main WOD
Clean and Jerk (Build to a 1 rep in 20 min)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Power clean Power jerk
6 min cap – scale as needed
Metcon (Time)
For time
1000m row
60 DUs
50 KB swings 53/35
40 pull up
30 ball slams
20 TTB
10 box jumps 30/24
Competition WOD
Snatch (Build to a 1 rep in 20 min)
Sn high pull/ hang / snatch ( Start @ 80%)
1 snatch high pull
1 hang snatch full
1 snatch full
80% x 3
83% x 2
85% x 1
Metcon (Time)
3 rounds for time of
60 DUs
30 KB swings 70/53 Russian
15 C2B pull up
Accessory Work
Snatch Grip Deadlift (Perform the following)
80% x 3 @ 3131
85% x 2 x 3 @ 3131
Metcon (Weight)
KB windmills
3 x 8/side moderate weight