BCF Main – CrossFit
Main WOD
Metcon (No Measure)
Take 12-15 min and work on the
upper body pulling that needs most work….i.e. – MU / pull up / transitions
Metcon (No Measure)
Working at 80%
10 min of
30 DUs
20 push ups
10 back squats @ 40-50% max
Metcon (No Measure)
Working at 80%
10 min of
30 cal row
20 DB press strict – light/medium
10 front squat @ 40% max
Competition WOD
2 position snatch (EMOM 10 x 1 rep @ 50%)
1 rep from above knee + 1 rep from floor
Toes-To-Bar (Clusters 5.5.5 x 3 (ex))
Metcon (No Measure)
2k row @ 80%
Metcon (No Measure)
EMOM 10 of
1 power clean
2 front squats
1 jerk
50% of max C/J
Accessory Work
Metcon (No Measure)
10 strict chin ups
Rest 1 min
10 strict dips
Rest 1 min
5 sets