Announcements
Don’t forget! Bod Pod dates have been changed to next week! Email Mel with any questions!
Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!
BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Reps)
Amrap in 5 min
Row = 1 rep
500m row
50 DUs
40 KB sw 53/35
30 Thrusters 95/65
20 Burpees
10 Box jump 30/24
Rest 5 min, then B
B: Metcon (AMRAP – Reps)
Amrap in 7 min
Row = 1 rep
500m row
50 DUs
40 KB sw 53/35
30 Thrusters 95/65
20 Burpees
10 Box jump 30/24
Rest 5 min then C
C: Metcon (Time)
Row = 1 rep
500m row
50 DUs
40 KB sw 53/35
30 Thrusters 95/65
20 Burpees
10 Box jump 30/24
For time
Competition WOD
W: Metcon (No Measure)
Warm up
Down and back with the following
Knee pull
Quad pull
Lateral lunge
Carioca
Scizzor kick
Scorpion
B: Halting clean (5 x 2 , rest 90s-120s ; add 5-10# last week)
3 sec pause at knee
C: Back Squat (4 x 8 , add 10# last week ; rest 2 min)
D: Push Jerk (5 x 2 , add 5-10# last week)
E: Wide grip pull ups / HSPU (2 x 10 each)
2-3 sets of 10 each
F: Back extensions (30s holds x 3 sets)
SWOD
S-A: Deadlift (Deadlift 55%x5 65%x5 75%x5 55% 5×10 reps)
S-: Metcon (Calories)
S-B.
Front Squat 4×8; rest 2 minutes AHAP (as heavy as possible)
S-C.
Romanian Deadlifts 3×15; rest 60 seconds Light to Mderate Load
S-D.
5 sets:
10 Back Extensions; rest 30 seconds
90 second Plank Hold; rest 30 seconds