Tues

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

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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.

Categories: WOD

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