Fri

BCF Main – CrossFit

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Main WOD

Weightlifting

A: Power clean and jerk (EMOM 10 x 1 , build from 70%)

1 power clean

2 front squat

1 jerk

B: Pull up / HSPU super set (AMRAP 10 (8 / 4 ) , scale 12/8)

Move from pull up immediately into HSPU, rest/break as little as possible

C: Metcon (Time)

60 cal row for time

Competition WOD

A: PC / FS / PJ (3 rounds AHAP , rest 90s b/t sets)

3 power cleans

3 front squats

3 push jerks

B: Metcon (Time)

21-15-9 of

HSPU

Box jumps 24/20

C: Metcon (AMRAP – Rounds and Reps)

20 pull ups

2 squat cleans 225/155

AMRAP 10

Categories: WOD

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