WOD

Conditioning

AMRAP 4
27 Cal Row – Burpees – C2B
Rest 4:00
AMRAP 4:00
21 Cal Row – Burpees – C2B
Rest 4:00
AMRAP 4:00
15 Cal Row – Burpees – C2B

Conditioning

50 Double-Unders, 10 Squat Snatches (155/105)
50 Double-Unders, 8 Squat Snatches
50 Double-Unders, 6 Squat Snatches
50 Double-Unders, 4 Squat Snatches
50 Double-Unders, 2 Squat Snatches

Post WOD

Midline: Alternating TABATA, 4x Abmat

Strength

5 Rounds NOT FOR TIME:
5 Deadlift @ 70%
8 Bench Press @70%

Conditioning

5 Rounds for Time:
7 Dumbbell Clusters 70/50
7 Bar Muscle Ups

Conditioning

Teams of 3:
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)

Conditioning

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35
Box – 24″/20″

Strength

3×3 Press in Split
3×3 Jerk Balance
3×2 Split Jerk

Conditioning

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 135/9

Strength

On the Minute x 4
3 Position Power Snatch
Rest 1:00
On the Minute x 4
3 Position Squat Snatch

Conditioning

4 Rounds for Time:
21/15 Cal Bike
15 T2B
7 Squat Snatches (165/115)

Saturday we are excited to have BCCF athlete JOHN WOOD help coach all classes! John has qualified for the Brazilian CrossFit Championships and is headed to Brazil on May 15. As a gym, we’d love to help support John’s trip by asking for donations of any size to the bucket! $5, $10, $20…whatever you can donate will help! Thanks for helping BCCF support our athletes!

Conditioning

On the 0:00…”Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 10:00…”Diane”
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 20:00…”Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)