Announcements
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD – Donate online here http://tinyurl.com/gvkouoa
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
November Challenge (Time)
2k row for time
A1: Bench Press (Clusters 3.3.3 x 3 Rest 15s / 3 min)
A2: DB push press (3 x 8/arm @ 31X1)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed
B: Metcon (AMRAP – Rounds)
Tabata
Burpees
TTB
Competition WOD
B: Clean / Jerk complex
Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-
A: November Challenge (Time)
2k row for time
C: DB Bench Press (1 arm DB bench x 8/arm , 5 sets)
Super set with DB PP
D: DB push press (5 x 8 @ 31X1, heavier than last)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed