Announcements
***Starting 5/16 – 30 Day Spring into Summer Challenge! Ask Mike, Christine, Dawna or Mel for more infomation on how to win $500!
***Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here: http://tinyurl.com/z6loa3h
BCF Main – CrossFit
Main WOD
Back Squat (5 x 5 @ 60%)
Bench Press (5 x 5 @ 60% , super set w/ dips)
Perform 5 reps of bench
Rest 30s
perform 12 reps of dips
or CGPU
Rest 2 min
Metcon (3 Rounds for time)
3 sets each for times
100m sprint
5 burpees
5 hang power snatch 95/65
Rest 3-4 b/t
Competition WOD
Power clean + jerk (Perform the following)
1 power clean
1 jerk – power/split
80% x 3 ; 85% x 2 ; 90% x 1
95% x 1
Base off max power clean
Push Press (3.3.3 x 3 ; rest 15s / 2min 75%+)
Back Squat (Following rep scheme)
5 x 75% ; 4 x 80% ; 3 x 85%
2 x 90% ; 1 x 95% ;1×100%
After 1st 3 sets do a super set of BB lunges back rack
8/leg Use 135/95
Accessory Work
Metcon (Time)
Assault bike
20 cal @ 100%
Rest 2:30 – 3:00
6 sets
Soft start please
Metcon (Weight)
3 sets of
8-12 strict chin ups
Rest 30s
3-5 weighted pull ups wide grip
Rest 2-3 min