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
4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!
BCF Main – CrossFit
Main WOD
Metcon (3 Rounds for time)
3 sets each for times of
300/250m row
5 deadlifts @ 80%
7 HSPU
Rx+ – strict HS UB
Rest 4 min b/t
Split Jerk (From a rack , reps as follows)
EMOM 8 x 2 reps @ 70%+
Competition WOD
Clean FS hang (Every 90s for 15 min (10 sets) 60%+)
1 full clean
1 front squat
1 hang clean
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
3 power cleans 205/135
6 box jumps 34/28 step down
9 burpees
Back Squat (5 x 5 @ 80%+)
Front Squat (3 x 1 ,build from 85%)
Accessory Work
Metcon (Weight)
200m OH plate carry 25/15
Rest 2 min
20 alt skater squats 15/10
Plate across chest or arms out
Rest 2 min
3 sets