A. Ring dips - advanced-weighted 5 @ 50% of max, 3 @ 70%, 1 rep every 60 sec at 90% max x7 sets
Intermediate- 1-3 reps x 7 sets, rest 90 sec
Beginner- 1 eccentric, rest 30 sec x 3 reps x 5 sets; rest 100 sec
B. Snatch
Beginners- technical practice for 20 min
Intermediate and advanced- hang power snatch. In exactly 20 minutes work up to a 3 rep max.
C. Cossack insertions x 1 gym length
rotational l sits x 1 gym length
Switch directions and repeat
I was looking at the synergy crossfit site for some new info on the BCBD and guess what.... the movement list for each event has been posted. Looks like fun!!! You can find the list here: http://www.synergystrength.ca/blog/4757/bcbd-equipment-movement-release/
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