Tues

Announcements

12/17 – Annual BCF Holiday Party – 6 to 11 PM
12/18 – Yoga & Olympic Lifting canceled
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://tinyurl.com/wishingonawod2016
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

Main WOD

2 position snatch (Every 75s for 10 min (8 sets))

1 rep from above knee + 1 rep from floor

B: Metcon (Time)

20 cal row

20 OH squat 115/75

25 cal row

25 front squat

30 cal row

30 back squats

Competition WOD

A: 2 position snatch (Every 75s for 10 min ( 8 sets))

1 rep from above knee + 1 rep from floor

B: Metcon (AMRAP – Reps)

Ascending ladder 1- max rep

in 10 min

2 HSPU

2 C2B pull ups

4 HSPU

4 C2B

Add 2 reps per set

C: Back Squat (8,5,3 ; 8,5,3 wave load)

Accessory Work

AA: Metcon (No Measure)

3 sets of

20m HS walk

Rest 1 min

20 alt lunges w/35/20# DBs

Rest 2 min

Categories: WOD

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