Mon

BCF Main – CrossFit

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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

Categories: WOD

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