Announcements
Memorial Day Weekend Schedule:
Saturday – 8:30 & 10:00
Sunday – no classes
Monday – 10:00 am
Let’s remember what this day is all about – the men and women who have given their lives so we can live the life we do.
BCF Main – CrossFit
Main WOD
A1: Box Squat (4 x 8 , add 5-10 from last week)
Rest 30s after FS and then super set with A2
A2: Bulgarian Split Squats (4 x 5/leg w/barbell 95/65)
B: Snatch / OH sq complex (1 set every 2 min , 12 min)
1 power snatch
1 OH squat
1 hang snatch
1 OH squat
C: Pull-ups (Work BF progression videos)
Competition WOD
A: Metcon (No Measure)
Warm up
5 min row
5 min foam roll
2 x 10 wall slide
2 x 10 face pulls
2 x 5 explosive band pulls
B: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP at 70-75% effort
6 alt pistols
1 rope climb
10m HS walk
10 strict T2B
3 plyo push ups
3-5 pull ups
50 DUs
3 MU
C: Push Press (3×6 @ 90/95/95% of 1RM press)
Lower each rep 4sec
Super set with 3×6 DB ext rotation
D1: Shoulder Press (3 x 6 @ 75% , SS with D2)
D2 shoulder shockers
3 x 10
SWOD
S-A: Deadlift (Deadlift 65%x5 75%x3 85%xAMRAP 65% 10×5 reps )
S-: Metcon (Weight)
S-B.
Front Squat 5×5; rest 2 minutes AHAP (as heavy as possible) Heavier than last time
S-C.
Romanian Deadlifts 4×10; rest 60 seconds Light to Mderate Load Heavier than last time
S-D.
5 sets:
20 Back Extensions; rest 30 seconds
50 Hollow Rocks:
rest 30 seconds Heavier than last time