BCF Main – CrossFit
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)
https://www.youtube.com/watch?v=qfj_4J6wYjg
SWOD
S-A: Strict Press (Press 60%x3 70%x3 80%xAMRAP 60% 3xAMRAP;)
S-: Metcon (Weight)
S-B.
Single Arm DB press Alternating Arms
5×10; rest 60 seconds
Heavier than last week
S-C.
Barbell Chinese Rows
5×8; rest 2 minutes AHAP
Heavier than last week
S-D.
Overhead Dumbell Tricep Extensions 100 reps NOT for time, for Pump
Heavier than last week