Announcements
EVENTS COMING UP!
9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit
BCF Main – CrossFit
Main WOD
Metcon (No Measure)
3 sets not for time of
50-75 DUs
90s HS walk practice
2-4 MU
12 min cap
Back Squat (3 x 3 , 80%+)
Metcon (Weight)
Every 90s for 15 min
1 clean
1 front squat
1 push press
1 jerk
Start at 65-70% of max c/j
Build over sets as long as you are moving well
Competition WOD
Metcon (Weight)
Every 90s for 15 min
1 power clean
2 front squat
3 S2OH – any way
Start at 60% 0f max PC
Build over sets
3 x 3 snatch PP + OHS (Build for 15 min )
3 snatch grip push press into 3 OHS
Metcon (AMRAP – Reps)
3 sets each ( 6 total)
20s Assault bike sprint
10 HSPU – strict as possible
and
20s Assault bike
10 BF C2B
Accessory Work
Metcon (Weight)
3 x 100m
OH barbell carry 165/115
Rest 3-4 min
Skater squats (3 x 10/side , weighted)
5 x 5 / side