BCF Main – CrossFit
Main WOD
Metcon (Weight)
EMOM 15 of
1 Power clean
1 Hang clean
1 Push press
1 Split jerk
Limiter for most will be PP
Start at 60-70% of max PP
Metcon (Calories)
30s max cal AB
Rest 4 min
3 sets
Score is total cals
Competition WOD
Metcon (Weight)
EMOM 15 of
1 PC
1 HC
1 PP
1 SJ
Push Press (3 x 5 @ 31X1 , AHAP w/good tempo)
Snatch Pull (High pulls 5 x 3 @ 100%+ snatch)
Metcon (Time)
1 set of
50/35 cal AB
20/15 C2B
10 burpees
For time
Accessory Work
Metcon (Weight)
3 sets of
10 push press @ 31X1
Rest 1 min
10 DB ext rotation/arm @ 31X1
Rest 2 min
Strict tempo….
Metcon (Weight)
3 sets of
10 push press @ 31X1
Rest 1 min
10 DB ext rotation/arm @ 31X1
Rest 2 min
Strict tempo….