Wed

Announcements

Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night

BCF Main – CrossFit

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Main WOD

A: Press series x 1 (EMOM 10 , AHAP with good form , no cycle)

1 press

1 push press

1 jerk

B: Seated DB press (3 x 8 , AHAP with good form)

Sitting on floor with legs out in front

Keep midline tight and press overhead and behind ears

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

200m run

10 burpees

5 C2B pull up

Rx+ – MU

Competition WOD

A: Split Jerk (5-3-1 ; 5-3-1 wave load 20 min)

B: Clean (Build to a heavy 1 rep in 20 min)

C: Snatch / OH sq complex (Build to a heavyish complex in 6 sets 20 min)

1 power snatch

1 OH squat

1 hang snatch

1 OH squat