Mon

BCF Main – CrossFit

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Main WOD

A: Back Squat (5 x 8 , add 5-10# from last week)

B: Metcon (3 Rounds for time)

3 sets each for times of

30 cal AD

15 TTB

30 Wallball 20/14

Sprint sets – full effort

Rest 4 min b/t

Competition WOD

A: Clean / Jerk complex (Every 2 min for 30 min)

Every 2 min for 20 min

1 power clean

1 front squat

1 hang clean

1 power jerk

1 split jerk

Start at 50% max and build over sets by 5%+-

B: Metcon (5 Rounds for time)

5 sets each for times of

20 cal AD

20 TTB

20 Wallball 25/16

Rest 3 min b/t sets

C: Back Squat (5 x 3 , 75%+ build over sets)