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
Deadlift (EMOM 5 x 5 reps @ 65%)
Hip extensions (3 x 12 , rest 90s)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Metcon (4 Rounds for time)
4 sets each for times of
20/15 cal row
20 wallballs 20/14
100% effort
Rest 4 min b/t
Rx+ – 25/16
Competition WOD
Power Clean (3 x 5 @ 70%)
Power Jerk (3 x 5 @ 60% of split jerk)
Dip , drive, press and drive under into power receiving position
No split
Overhead Squat (3 x 5 @ 70%)
Metcon (Time)
3 rounds for time of
15 thrusters 95/65
15 burpee box jump over 24/20
All out effort – 100%
Rx+ – 115/75