Announcements
***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
May 2016 Challenge (Time)
May 2016 monthly challenge
Max time in bottom of
front squat with barbell
Men – 135#
Women – 95#
Metcon (AMRAP – Rounds)
EMOM 20 of
Odd – 15 wall ball
Even – 3 cleans 165/115
Rx+ option
Odd – 15 wall ball + 1 strict MU
Even – 3 cleans 185/135
Competition WOD
Power Snatch (Clusters 2.2.2.2 x 4 , 70% +)
1st set @ 70% max power snatch, build over sets
Rest 10s b/t reps and 2 min b/t sets
Touch and go
Metcon (5 Rounds for time)
5 sets each for times of
5 “Bear” complexes AHAP
10 HSPU
Rest 3 min b/t sets
Accessory Work
Bent Over Row (3 x 10 , AHAP w/good form)
Rest 1 min , then chin ups
Super sets
Weighted Chin Up (3 x 5 AHAP , rest 2-3 min)
*Palms facing you.