BCF Main – CrossFit
Main WOD
Back Squat (3 rep max in 20 min)
Power Snatch (Build to a max in 15 min)
Snatch (EMOM 10 @ 80% of PS)
Start each set with 20 DUs
Competition WOD
Deadlift (1 rep max in 20 min)
Metcon (Time)
For time
25 HSPU
20 C2B pull ups
15 front squats from floor
235/155
Metcon (Weight)
Accessory work
3 x 12 DB bench press @ 31X1 55/30
3 x 5 weighted pull up
AHAP
Rest 30s b/t bench + pullup
Rest 2-3 min b/t sets
3 x 12 RDL 2″ deficit @ 40% max
Rest 2 b/t