Saturday, April 30, 2016

Beginner Olympic Weightlifting Course begins today! 
BCF’s “Beginner Olympic Weightlifting” classes are designed for athletes with one year or less of CrossFit experience. The course will teach the fundamentals of weightlifting and will improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Sessions will meet Saturdays from 2:30-4:00pm. 
April 30, May 7, May 14, May 21
Register Here 
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Back Squat
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages
 
AMRAP 6 x 2:
10 KB SDHP 32/24, FX: 24/16
10 Box Jumps 32/26, FX: 24/20
Rest 2:00 between Amraps