BCF Main – CrossFit
Main WOD
A1: Deadlift (3 x 5 ; add 10#+ 75%+or-, super set with A2)
A2: Box Jumps (3 x 5 tall box jumps Men-36″ / ladies-30″)
B: Metcon (Time)
As a 2 person team complete the following for time
150 wall ball
100 T2B
50 burpee box jump over
20 min time cap
Competition WOD
A: Metcon (No Measure)
5 min row/ad/run
5 min foam roll
2 x 1 min plank
2 x 5 cossack squats
2 x 5 tuck jumps
B: Hang Snatch (5 x 3 @ 72%)
C: Metcon (Weight)
5×3 speed squat , pause at bottom and explode up
5×4 snatch grip vertical jump
D: Metcon (Time)
2 Rounds for time of:
20 Clean & Jerks 135/95#
20 Box Jumps, 24/20
20 Wall Ball, 20/14#
20 Hang Snatch, 95/65#
20 Box Jumps, 24/20
20 Wall Ball, 20/14#
20 Squat Cleans, 135/95#
– Beat Last Weeks Time!
SWOD
S-A: Back Squat (Back Squat 55%x5 65%x5 75%xAMRAP 55% 2xMAX rep)
S-: Metcon (AMRAP – Reps)
“S-B. 5 sets
Weighted Walking Lunges x 20 steps; rest 90 seconds AHAP (as heavy as possible)”
“S-C. 5 sets
Weighted Back Extensions x 20 reps; rest 60 seconds”
“S-D.
Dragon Flags x AMRAP in 5 minutes; rest 60 seconds”