Announcements
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!
Write down your most memorable or inspiring moment from the 2015 Open and put it in the jar on Mel’s desk! We will be drawing and reading them at the BBQ on Friday and you could win a fun prize!! See you all Friday!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
30 back squat from ground 135/95
1 mile run
2k row
30 back squat from ground
B: Pavel complex
Work on your progression
SWOD
S-A: Deadlift (Deadlift 65%x5 75%x3 85%xAMRAP 65% 5×10 SPEED )
S-: Metcon (Weight)
S-B.
Front Squat 10×3; rest 2 minutes AHAP (as heavy as possible)
+
Right after the last set complete AMRAP 8 minutes of Back Squats with 90% of best Front Squat Weight
S-C.
Hang Power 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
70 Barbell Rows Empty Bar
