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BCF Main – CrossFit

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Main WOD

A: Bench Press (Conga style….15-20 min to a 3 RM)

B: Clean and jerk complex 3 (Build to a moderate, focus is speed/form)

1 power clean

1 hang clean

1 front squat

2 split jerk

Competition WOD

A: Metcon (Time)

Courtesy of Pat Barber

For time

20 Deadlifts 275/185

20 Front squat 185/135

20 Squat snatch 135/95

Use 1 barbell

B: Metcon (Time)

After 10 min rest

2 rounds of

400m run

30 cal row

20 burpee over erg

C: Metcon (Time)

For time


40 K2E

30 Squat cleans 135/95

S-A: Back Squat (Back Squat 60%x5 70%x5 80%xAMRAP 60% 5xAMRAP)

S-: Metcon (Weight)


Skater Squats 5×8/side; rest 90 more weight than last week


5 sets:

Broad Jumps x5; rest 60 seconds

Sit-Ups x 30 reps; rest 60 seconds

Categories: WOD

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