BCF Main – CrossFit
Main WOD
Metcon (AMRAP – Rounds)
3 sets not for time
2-3 legless rope climbs or 3 per side rope pull ups
2-3 HS walk attempts
15 wall squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
12 C/J 95/65
12 TTB
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
12 Power snatch 96/65
100m sprint
Competition WOD
Snatch Balance (3 x 3 ,light and fast)
Snatch complex 2 (EMOM 12 x 1 rep @ 65%)
1 hang power snatch
1 OH squat
1 Full snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
6 C/J @ 65%
6 front squats
6 / 3 MU
Accessory Work
Metcon (AMRAP – Rounds)
BSS x 8/leg @ 35/20
Rest 1 min
1 min Hollow rocks -this is accumulated, not just 1 min on clock
Rest 1 min
3 sets