Announcements
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: Double under practice (No Measure)
10 min DU
B: Muscle-ups (Transitions / MUs 10-12 min)
C: 1000m Row (Time)
Max Effort 1000m Row
Competition WOD
A: Metcon (No Measure)
Couch stretch
1 min / leg
Banded pull aparts
3 x 10
B: Halting clean (5 x 2 ,Add 5# from last week , rest 2 b/t)
3 sec pause at knee
C: Back Squat (4 x 8, add 10# from last week)
D: Push Jerk (5 x 2 , add 5# from last week)
E: Metcon (No Measure)
2 x 10
HSPU
Wide grip pull up
3 x 30s iso hold back extension
SWOD
S-A: Deadlift (S-A. Deadlift 60%x3 70%x3 80%x3 60% 5×10 SPEED )
S-: Metcon (AMRAP – Reps)
S-B.
Front Squat 4×8; rest 2 minutes AHAP (as heavy as possible) Heavier than last time
S-C.
Romanian Deadlifts 3×15; rest 60 seconds Light to Mderate Load Heavier than last time
S-D.
5 sets:
10 Back Extensions; rest 30 seconds
90 second Plank Hold; rest 30 seconds Heavier than last time