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Post-Open BBQ! Friday, April 3rd! Be there or be square!
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!

BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

3 rounds of

10 C/J 165/115

10 T2B

Rest 5 min then

B: Metcon (Time)

20 Burpee C2B pull ups

20 Thrusters 115/75

20 Ring dips

Rest 5 min then

C: Metcon (Time)

800m run

40 cal row

SWOD

S-: Metcon (Weight)

S-A.

Deadlift

60%x3

70%x3

80%x3

60% 5×10 SPEED reps; rest 2-3 minutes

S-B.

Front Squat 10×3; rest 2 minutes AHAP (as heavy as possible)

+

Right after the last set complete AMRAP 10 minutes of Back Squats with 85% of best Front Squat Weight

S-C.

Hang Snatch x 1 Rep Every Minute On the MInute for 20 minutes

*5-10lbs heavier than last week

S-D.

5 sets:

1 Minute Reverse Plank Add weight to these; rest 10 seconds

100 Barbell Rows Empty Bar

http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg

Categories: WOD

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