BCF Main – CrossFit
Main WOD
A: Power clean + power jerk (EMOM 6 x 3 reps @ 75%)
Focus on good catch position and good dip/drive position
B: Metcon (Time)
AMRAP 12
30 DUs
20 Russian swings 53/35
10 C2B pull up
Competition WOD
A: Metcon (No Measure)
After warm up
1 min couch stretch / leg
3 x 10 band pull apart
B: Hang Snatch (5 x 1, add 5# from last week)
C: Front Squat (1 x 3 add 5-10# , then 3 x 3 drop sets 20#)
D: Stiff leg deadlift (3 x 8 , add 5-10#)
E: Metcon (No Measure)
Take 15 min and work on1 or 2 gymnastics skill that you need most
SWOD
S-A: Back Squat (Back Squat 65%x5 75%x3 85%xAMRAP 65% 5×12)
S-: Metcon (Weight)
S-B.
Barbell on Back Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)
S-C.
Broad Jumps 5×5; rest 60 seconds
S-D.
Dragon Flags 4×8; rest 60 seconds