BCF Main – CrossFit
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