BCF Main – CrossFit
Main WOD
A1: Bench Press (4 x 10 @ 50% )
Focus on a tight upper back and keeping butt on bench, feet planted and elbows in
A2: Bar Dips (4 x 10, super set with A1, rest 2 b/t)
Dips on a static bar.
If you cannot do full ROM dips, do close grip push ups
B: Power Clean (EMOM 6 x 3 reps @ 60-65%)
Focus on speed under and a good catch position, butt back and elbows fast and high
C: Pavel complex (5 sets)
Work on your progression
Competition WOD
SWOD
S-A: Strict Press (Press 55%x5 65%x5 75%xAMRAP 55% 3×10 )
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