Mon

BCF Main – CrossFit

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Main WOD

A: Deadlift (4 x 10 , add 10-20# from last week)

B: Metcon (Time)

400m run

15 wall ball

25 push ups

3 rounds for time

Competition WOD

A: Muscle-ups (Max strict MU)

B: Handstand Push-ups (Max strict HSPU)

C: 1-Mile Run (Time)

Max Effort 1-Mile Run

SWOD

S-A: Back Squat (Back Squat 60%x5 70%x5 80%xAMRAP 60% 10×5)

S-: Metcon (Weight)

S-B.

Barbell on Back Bulgarian Split Squat 6×6; rest 90 seconds AHAP (as heavy as possible)

S-C.

Barbell Jumping Squats 5×10; rest 60 seconds

20-30% of 1RM BS

S-D.

Dragon Flags 7×8; rest 60 seconds

Categories: WOD

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