BCF Main – CrossFit

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Main WOD

A: Back Squat (Build to a heavy 10 rep in 15-20 min)

B: Metcon (Time)

10 rounds for time of

10 wall ball

5 strict pull up

1 power clean 205/155

Competition WOD

A1: Snatch (From blocks, build and add 5# last week)

A2: Snatch (From blocks, minus 20# from A1)

B: Front squat / jerk combo (Add 10# from last week)

2 front squats + 1 jerk

Start at 80%

C: Deadlift (Deficit 4″ 4 x 5)

D: Metcon (No Measure)

3 x 20 each

Alt arm V ups

Reverse crunches

Side windmill plank (see video)


S-A: Strict Press (Press 60%x3 70%x3 80%xAMRAP 60% 3xAMRAP;)

S-: Metcon (Weight)


Single Arm DB press Alternating Arms

5×10; rest 60 seconds

Heavier than last week


Barbell Chinese Rows

5×8; rest 2 minutes AHAP

Heavier than last week


Overhead Dumbell Tricep Extensions 100 reps NOT for time, for Pump

Heavier than last week

Categories: WOD

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