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
Olympic lifting
3 x 3 snatch PP + OHS (Build over 5 working sets)
3 snatch grip push press into 3 OHS
2 position pause snatch (Build over 8 working sets)
1 rep from mid thigh , hold 2 sec
1 rep from below knee not on floor, hold for 2 sec,
Hold receiving position for 1 sec
3 position clean (Every 90s for 15 min (10 sets))
high hang
mid hang
floor