BCF Main – CrossFit
Main WOD
A: Deadlift (4 x 10, 50% max, rest 2 b/t)
B: Hang Snatch (1 hang snatch + 2 OH squats , 1.1.1 x 3)
C: Pavel complex (5 sets)
Work on your progression
Competition WOD
A: Snatch (Establish a 1RM snatch )
B: Overhead Squat (Establish a 1RM OH squat)
C: Pull-ups (Establish a max rep set)
D: Ring Dips (Establish a max rep set)
SWOD
S-A: Back Squat (Back Squat 55%x5 65%x5 75%xAMRAP 55% 10×5)
S-: Metcon (AMRAP – Rounds)
S-B.
Barbell on Back Bulgarian Split Squat 6×6; rest 90 seconds AHAP (as heavy as possible)
S-C.
High Box Jumps 5×5; rest 60 seconds
S-D.
Dragon Flags 6×8; rest 60 seconds