BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

As a 2 person team

1 person runs 400m

2nd person does AMRAP pull ups

3 rounds each for total reps (1 sec each)

Score is time – reps

B: Metcon (Time)

As a 2 person team

1 person rows 500m

2nd person does AMRAP back squats


3 rounds each for total reps

Score is time

Competition WOD

A: Metcon (No Measure)

Floor drills

Glute band activation

Couch stretch

B: Snatch (From blocks, add 5-10#)

Build to a single adding 5-10# from last week. Then do 3 x 2 at 30# less

C: Front squat / jerk combo (Add 5-10# from last week)

2 front squats + 1 jerk

Start at 80%

D: Deadlift (From a 4″ deficit , 4 x 5, add if possible)

E: Metcon (No Measure)

Take 10-15 min and work on MU / bar MU / Pull ups / HS walks/holds


S-A: Strict Press (Press 65%x5 75%x3 85%xAMRAP 65% 5xAMRAP)

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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