Announcements
11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/05 – Saturday classes – BRING A FRIEND
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM
BCF Main – CrossFit
Olympic lifting
A: Snatch Grip Deadlift (3 x 3 @ 100-110% of max snatch)
B: Snatch Pull (High pulls 3 x 3 @ 70-80%)
These can be TnG or drop n Go
C: Muscle Snatch (3 x 3 AHAP)
D: Power snatch + OH squat (3 x 3)
Start at 70% of max power snatch , hold bottom receiving position for 3 s