BCF Main – CrossFit
Main WOD
A1: Deadlift (4 x 8 ; add 10-15# last week; 2 sets deadstop)
Super set with A2 Pendlay rows
A2: Pendlay Row (4 x 5 at a Moderate # ; Palms out)
B: Power clean + power jerk (Power clean/jerk @ 70-75% max )
Focus on good catch position and good dip/drive position
EMOM 5 x 3 reps
C: HS walk / HSPU (Take 10 min and work on HS)
3 sets of max HS walk x 3
6-10 kipping HSPU
Competition WOD
A: Metcon (No Measure)
Warm up
5-6 min easy row / AD
5-6 min foam roll
2 x 20 wall slides
2 x 20 external rotation elbow on knee
2 x 20 band pull apart
2 x 5 clap push up
Wall slides
https://www.youtube.com/watch?v=N73AnUp3m2w
B: DB hang snatch (4 x 3 , moderate weight)
1 arm at a time
https://www.youtube.com/watch?v=rBhc-wDu90k
C1: Close Grip Bench Press (4 x 6 @ 60/65/70/70% max)
Bench press with grip close to or inside the smooth of the barbell.
Super set with C2 Chin ups weighted
AHAP
1 1/4 reps…down then up 1/4 way, back down then all the way up
C2: Chin Up (4 x 6 weighted AHAP)
Palms facing you.
D1: DB Bench Press (1 arm at a time , neutral grip 3 x 6 @ 22% bench)
D2: DB Row (DB row @ 27% bench , 3 x 6)
E: Metcon (No Measure)
Either after or earlier in day
25 min easy run and 6 x 60m sprint
Rest 1-2 min b/t sprints
SWOD
S-A: Back Squat (Back Squat 65%x5 75%x3 85%xAMRAP 65% 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