Mon

BCF Main – CrossFit

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Main WOD

Split Jerk (5 x 3 @ 70%+ 15 min)

Take from a rack

Stick landing

Aggressive front foot

Metcon (Time)

2 rounds for time

100 DUs

25 pull ups

Rx+ = All UB sets

Metcon (Time)

2 rounds for time

500m row

15 HSPU

Rx+ = All UB

Competition WOD

Metcon (Weight)

EMOM 10

15 wallball

1 full snatch 80%+

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

50 DUs

15/10 C2B pull up

Back Squat (5-4-3-2-1 , start at 75-80% , build over sets)

Metcon (Time)

30 back squats for time

265/185

Accessory Work

Metcon (Distance)

15 min HS walk practice