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BCF Main – CrossFit
SWOD
S-A: Strict Press (Press 55%x5 65%x5 75%xAMRAP 55% 5xAMRAP 90 sec.)
S-B: Dumbell Strict Press (5 sets; DB Press x 10 reps + 10 Push Press rest 90)
S-C: Metcon (Weight)
S-C.
4 sets:
Barbell Chinese Rows
5×8; rest 2 minutes AHAP
DB Lateral Raises x 20 reps (keep arms slightly bent, raise hands to shoulder level then back down, LIGHT); rest 60 seconds
Main WOD
A: CrossFit Games Open 15.4 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
B: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.