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/z7go8aa
BCF Main – CrossFit
Olympic lifting
Behind neck push press (3 x 5 @ 65% and build – 15 min)
Start and recover behind neck
Overhead Squat (3 x 3 @ AHAP , rest 2-3 – 15 min)
2 position pause snatch (5 x 1 @ 60%+ , rest 2 min)
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