Fri

BCF Main – CrossFit

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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

Categories: WOD

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