Announcements
NO CLASSES:
2/25 – 4:30, 5:30 PM – BBQ Instead 🙂 Please bring a side dish to share!
NEW APPAREL:
Hoodies and new Unbroken Tees coming in two weeks!
BCF Main – CrossFit
Main WOD
A1: Bench Press (5 x 3 @ 80%+ , super set with A2)
A2: DB push press (5 x 6 @ 31X1 , use a tough weight)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed
Rest 30s b/t A1 and A2
Rest 2 min b/t sets
B: Clean and jerk clusters (Start @ 60-65% and build over sets)
1.1.1
Perform 1 clean and jerk, rest 10s between reps.
Rest 2 min b/t sets
3-4 sets
C: Metcon (No Measure)
In any time left over , work on a skill you suck at the most
Competition WOD
A: Power Snatch (4 x 5 of1 power snatch + 5 hang power snatch)
Perform 1 power snatch , recover to hang and perform 5 UB hang power snatches
B: Back Squat (Clusters 2.2.2.2 x 4 @ 85%, Build as needed)
Rest 30s b/t clusters and 3-4 min b/t sets
C: Metcon (No Measure)
Take time left over and work on HS walk – bar MU – MU….etc