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: Metcon (Time)
5 rounds of
200m run
20 pull ups
10 deadlifts 225/155
20 min cap – goal is to finish 5 rounds
Scale as needed
B: Metcon (No Measure)
EMOM 12 of alt sets
Even – 5-8 HSPU / 12-15 DB press
Odd – 2-4 MU / 6-8 C2B pull up
Competition WOD
A: Metcon (Time)
4 rounds for time
2 rope climbs 15′
4 power cleans 185/115
Rest 8 min, then B
B: Metcon (Time)
3 rounds for time
400m run
20 power snatch 95/65
Rest 8 min , then C
C: Metcon (Time)
2 rounds for time of
20 cal row
15 deadlifts 155/105
10 front squats
5 S2OH
Same bar for all moves
SWOD
S-A: Bench Press (Bench Press 65%x5 75%x3 85%xAMRAP 60% 6xAMRAP)
S-: Metcon (Weight)
S-B
5 Sets:
Ring Dips
AMRAP in 120 Seconds; rest 60 seconds
DB Bench Press x 25 reps; rest 60 seconds (heavier than last week)
S-C
5 Sets:
DB Chinese Rows
AMRAP in 120 seconds; rest 60 seconds
Ring Rows x 25 reps; rest 60 seconds (heavier than last week)
S-D.
5x100m Farmer Carry; rest 60 seconds AHAP