BCF Main – CrossFit
Main WOD
Deadlift (Build to a 3 rep in 20 min)
Metcon (AMRAP – Rounds and Reps)
As a 2 person team
AMRAP 10 of
100m run
5 bench press Avg BW
1 person runs
1 person does bench
Once both are complete , switch and repeat… that is 1 round
Competition WOD
Clean and Jerk (Build to a heavy 1 rep in 15 min)
Clean and Jerk (EMOM 8 x 1 @ 70%+)
Metcon (Time)
For time
30 cal row
15 front squats 165/115
20 cal row
10 front squats 185/135
10 cal row
5 front squats 205/155
Squats from floor
Accessory Work
Metcon (AMRAP – Reps)
BF pull up clusters
ex- 5.5.5 x 3
Rest 10s b/t
Rest 2 min b/t sets
Metcon (Distance)
20m OH KB lunges 35/26
1 KB each hand
3 sets