BCF Main – CrossFit
Main WOD
Clean and Jerk (Build to a heavy in 20 min)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 pullups
6 HSPU
3 C/J 185/125
Power clean Push jerk OK
Bench Press (10-7-5-3-1)
Get as swole as possible
Competition WOD
Hang Clean (Build to a heavy in 15 min)
Hang Clean (1 hang clean + 2 jerks)
Clusters 1.1.1 x 4
1 full clean from hang
1 power jerk
1 split jerk
Start at 70% of todays clean and build
Rest 15s b/t reps
Rest 2 min b/t sets
Front Squat (5-3-1AHAP , rest 2-3 b/t)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
If you want to spice this one up, use TTB ….Get it!