BCF Main – CrossFit
Main WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50 DUs
10 burpees
5 thrusters 135/95
These are not front squat/jerk
NO rebend at top
Bench Press (5 x 10 , AHAP)
Super set with strict pull ups
10 bench , rest 30s, 10 pull ups
Competition WOD
Front Squat (6 x 4 @ 70%)
Move through these quickly….60-90s rest b/t
Thruster (EMOM 10 x 3 reps)
Men- 135# start – 225# finish
Ladies – 95# start – 185# finish
Add 10# per set
Scale to be able to add every set as needed
Metcon (Time)
3 rounds for time of
1000m row
10 HSPU – strict / kip
5/3 MU
Metcon (Weight)
Accessory – off to side out of way
5 x 10 Bent over rows
185/125 , build over sets
Rest 2 b/t
3 x 25 GHD situp