Announcements
Post-Open BBQ! Friday, April 3rd! Be there or be square!
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: Back Squat (Conga style…build for 15 min)
B: Metcon (Time)
5 rounds for time of
100m sprint
3 deadlifts 295/185
5 box jumps 30/24
Lag start to accommodate all athletes
Competition WOD
A: GPP rope/DU/T2B (No Measure)
3 sets not for time of
1-2 rope climbs 20/15′
30-40 DUs
12-15 T2B
B: Metcon (Time)
400m run
8 OH squats 115/75
4 MUs
4 rounds for time
C: Press series x 1 (Build to a heavy in 15 min)
1 press
1 push press
1 jerk
SWOD
S-A: Bench Press (Bench Press 60%x5 70%x5 80%xAMRAP 60% 5×10)
S-: Metcon (AMRAP – Rounds and Reps)
S-B
5 Sets:
Ring Dips
AMRAP in 90 Seconds; rest 60 seconds
DB Bench Press x 20 reps; rest 60 seconds (heavier than last week)
S-C
5 Sets:
DB Chinese Rows
AMRAP in 90 seconds; rest 60 seconds
Ring Rows x 20 reps; rest 60 seconds (heavier than last week)
S-D.
5x100m Farmer Carry; rest 60 seconds AHAP