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BCF Main – CrossFit

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Main WOD

A: 2 position clean and jerk (Build to a heavy in 15 min)

1 clean from above knee

1 clean from floor

1 jerk

B: Metcon (3 Rounds for time)

3 sets each for times of

15 cal row

12 KB sw 70/53

10 C2B pull ups

Rest 4 min b/t

Competition WOD

A: Metcon (No Measure)

1 min couch stretch per leg

3 x 10 band pull apart

B: Hang Snatch (From position 1 @ 65% ; LP add 5#/week)

B: Front Squat (Build to 75% ; then drop 20# for 3 sets)

C: RDL (3 x 8 @ 60% max ; LP add 10#/week)

Straight leg deadlift

D: Metcon (No Measure)

Crunch w/plate or DB 3 x 10

Russian twists 3 x 20

Plank 3 x 1 min

SWOD

S-A: Front Squat (Build to a Heavy Front Squat in 20 minutes )

S-B: Snatch (Build to a Heavy Power Snatch in 20 minutes)

S-C: Metcon (Time)

S-C. For Time

50/35 Cals on the Airdyne

Categories: WOD

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