Fri

BCF Main – CrossFit

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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!

Categories: WOD

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