Announcements
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: Skill dip/MU/DU (No Measure)
3 sets not for time of
10 ring dips
5 MU
50 DUs
B: Metcon (Time)
100 DUs
800m run
50 wall ball
35 S2OH 95/65
20 front squats
5 wall walks
800m run
100 DUs
Time cap 22 min
C: Metcon (Weight)
200m Farmer Carry
AHAP with 1 break only
Every break over 1 = 10 burpees on return
So 3 breaks = 20 burpees
Competition WOD
A: Halting clean (5 x 2 @ 75% ; LP add 5# / week)
3 sec pause at knee
B: Back Squat (4 x 8 @ 70% ; LP add 10# / week)
C: Push Jerk (5 x 2 @ 65% ; LP add 5# / week)
D: Pull up / HSPU super set (2 x 10 each)
Move from pull up immediately into HSPU, rest/break as little as possible
E: Back extensions (3 x 30)
SWOD
S-A: Deadlift (Build to a Heavy 5 Rep Deadlift in 20 minutes)
S-: Metcon (Weight)
S-B. Accumulate 5 minutes in the Push-Up Plank Position
S-C. Max Strict Pull-Ups in 5 minutes
S-D.
100 Back Extensions for time