BCF Main – CrossFit
Main WOD
A: Front Squat (5-3-1 ; 5-3-1 box squat , wave load)
B: Metcon (Time)
2oom run
5/3 MU (1 min or less efforts)
1 snatch 135/95
5 rounds for time
18 min cap- scale to finish
Scaling for MU
10 transitions or
10 C2B pull up + 10 push ups
Competition WOD
A: Metcon (No Measure)
Row/run/AD 5 min
Foam roll 5 min
2 x 10 wall slides
2 x 10 band pull aparts
2 x 5 explosive pull aparts
B1: Bench Press (2 x 15-20 ; super set with B2)
B2: Shoulder shockers (3 x 10 )
Video coming soon
C1: Strict pull ups (3 x 15 super set with C2)
Maintain hollow position
C2: Behind the Neck Press (3 x 15)
Press from back rack.
D1: Ring Dips (3 x 15 super set with D2)
D2: Ring Rows (3 x 15 Supine ring pull up)
E: Metcon (Time)
400m run x 4 @ 80-85%
Rest 30s b/t reps
Run @ 70% b/t sets , 3 sets
SWOD
S-A: Strict Press (S-A. Build to a Heavy Press in 20 minutes )
S-B: Back Squat (Build to a Heavy 3 rep Back Squat in 20 minutes)
S-C: Metcon (Time)
S-C. Sled Drag 20 minutes or Airdyne 20 minutes