Mon

Announcements

11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD – Donate online here http://tinyurl.com/gvkouoa
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

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Main WOD

A: Back Squat (3 x 3 , add 5-10#)

A2: Back Squat (1 x 10 AHAP)

B: 2 position snatch (Build for 15 min)

1 rep from above knee + 1 rep from floor

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 of

20 DUs

10 Hang power snatch 75/55

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 of

8 strict pull ups

8 box jumps 30/24

Competition WOD

A: Metcon (10 Rounds for time)

10 sets each for times of

15/12 cal AB

15 wallball 25/16 UB

15 TTB UB

Rest 2 min b/t

B: Snatch (Build to a heavy in 15 min)

Accessory Work

AA: Weighted Pull-ups (5 x 3 , AHAP alternate w/dips)

Rest 30s after pull ups

Rest 90s after dips

AB: Dips weighted (5 x 5, AHAP )

Full ROM dips w/ weight

Categories: WOD