Announcements
Thanksgiving Weekend Schedule:
Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed
BCF Main – CrossFit
Main WOD
A: Front squat / jerk combo (EMOM 8 x 1, 80% of jerk)
2 front squats + 1 jerk
Start at 80%
B: 2 position snatch (EMOM 8 x 1 rep , start at 70%+ build)
1 rep from above knee + 1 rep from floor
C: Metcon (Time)
For time
21-15-9 of
Ring dip / bar dip / CGPU
200m run after each set
Competition WOD
A1: Shoulder Press (3 x 5 , 70%+ , super set with A2)
A2: Seated DB press (3 x 5 , tough )
Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears
15 min cap
B1: Hip extensions (3 x 12 , super set B2)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
10 min cap
B2: GHD Situps (3 x 12)
C: Metcon (Time)
For time
3 rounds of
14 TTB
7 C/J 185/115