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Sunday, August 30, 2015

Monday, August 31, 2015

The wods will be up tomorrow, but for now, here is what I have so far based on the fact that the BCBD wods were released yesterday afternoon. I have included some of the BCBD events for folks to try.

5 minutes of head to toe joint prep - including 1-2 brachiation drills
400 meter run at 70% intensity
Advanced: 5 hspu x 3 sets; rest 90 sec.
Intermediate: 4 hand release push ups x 2 sets; rest 90 sec. 

A. Just like last week, find a daily max snatch in 20 minutes. No doubles.

The following is EVENT 3 of the BCBD, held Sept 12 and 13 at CrossFit Saskatoon, Syngery Strength.


B.  3 kipping chin ups
      Rest 4 sec
      5 sets
After set 5, rest exactly 4 sec before going on to the thrusters.

3 thrusters @ 75/115 lbs
 Rest 5 sec
5 sets

Rest 2 minutes.

D. 6 power snatches 55/75 lbs
     4 bar over burpees
     Rest 20 sec.
     4 sets

OR: If you are in the Elite Division
8/12 ring kipping muscle ups
16 thrusters 105/165 lbs

Rest 2 minutes

4 Round for Time:
8 power snatches 65/85 lbs
6 bar over burpees

PM. If you have 2 or more hours to rest after your AM training session, go to a park and do Event 4.

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