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.
WARM UP
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.
http://static1.squarespace.com/static/53837d2be4b0c9ba92a6ffb6/t/55e38e1de4b0a2a7099f7a04/1440976413676/BCBD
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
FOR TIME:
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.
No comments:
Post a Comment