BCF Main – CrossFit
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