BCF Main – CrossFit
Main WOD
A1: Bench Press (4 x 10 ; add 10# from last week )
Super set with dips in A2
Rest 30s b/t bench and dips
Rest 2 min b/t sets
A2: Dips (4 x 10 ; super set with A1)
B: Metcon (Weight)
Monthly Challenge
In 3 min move as much weight as possible
Men – 95/135/165
Ladies- 55/75/95
Pick a weight and perform AMRAP
Using either C/J or snatch
Score is weight x reps
C: Metcon (AMRAP – Reps)
In 6 min complete
800m run
AMRAP burpee box jumps in time left over
Score is reps
Competition WOD
A: Bar Muscle-ups (Max rep bar MU)
B: 400m Run (Time)
Max Effort 400m Run
C: Metcon (Weight)
Monthly Challenge
AMRAP 3 of G2OH
Men- 95/135/165
Ladies-55/75/95
Use either C/J or snatch
Score is reps x weight used for total weight moved
SWOD
S-A: Strict Press (Press 60%x3 70%x3 80%xAMRAP 60% 4×10)
S-: Metcon (Weight)
S-B.
Single Arm DB press Alternating Arms
5×6-8; rest 60 seconds
Heavier than last week
S-C.
Barbell Chinese Rows
5×6; rest 2 minutes AHAP
Heavier than last week
S-D.
75 Push-Ups or 50 Dips for time