Tues

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

View Public Whiteboard

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

Categories: WOD

Previous Post:

«

Next Post:

»