Announcements
Reminder! Evening class time changes starting Monday, 4/4
4:30 – 5:30 PM CrossFit Class
5:30 – 6:30 PM CrossFit Class
5:30 – 6:45 PM Competitive CrossFit Class
6:45 – 7:45 PM CrossFit Class
BCF Main – CrossFit
Main WOD
5k Row (Time)
Max Effort 5k Row
Metcon (Weight)
Take 20 min and build to a heavy hang snatch
Focus on jumping hard, solid lockout, deep squat in receiving bar
1 group will row while other does snatch work, then switch off
Competition WOD
Deadlift (3 x 5 @ 80%)
Snatch Balance (5 x 1 ,build over sets)
Hang snatch / OH sq / snatch (EMOM 10 @ 75-80%)
1 hang power snatch
1 OH squat
1 full snatch
Metcon (Time)
21-15-9 of
Box jump 30/24
C2B pullups
Metcon (3 Rounds for reps)
Accessory work off to side
Clusters of MU / bar MU
3.3.3 x 3 , rest 15s / rest 2 min
Scale as needed