BCF Main – CrossFit
Main WOD
A: Capacity Test # 1 (Time)
250m row
15 burpees
25 KB swings 70/53
15 burpees
250m row
Compare to June 8th
B: Dips weighted (3 x 3 , AHAP)
Full ROM dips w/ weight
C: Pull-ups (3 x 3 weighted AHAP)
Competition WOD
Metcon (Weight)
1)Full Snatch triple up to 70% of 1-RM snatch.
Double @75%
Single @ 80%
2) Full Clean and Jerk triple up to 70% of 1-RM CJ.
Double @75%
Single @ 80%
25 min time cap
B: Capacity Test # 1 (Time)
250m row
15 burpees
25 KB swings 70/53
15 burpees
250m row