BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets not for time of
10 barbell good mornings
10 GHD sit ups
10 box jumps/ step down
B: CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Competition WOD
C: Power clean + power jerk (3 x 10 , 155#/105# and build if UB, rest 2 min)
Focus on good catch position and good dip/drive position