Mon

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: GPP rope/DU/T2B (No Measure)

3 sets not for time of

1-2 rope climbs 20/15′

30-40 DUs

12-15 T2B

B: 2 position clean and jerk (EMOM 8 x 1 rep build over sets)

1 clean from above knee

1 clean from floor

1 jerk

C: Metcon (3 Rounds for time)

3 sets each for times of

20/15 cal row

6 burpees over erg

6 power cleans- must be TnG 135/95

Rest 4 min b/t

Competition WOD

A: Behind The Neck Jerk (Build up to 85% of 1rm)

B: Snatch (Build up to 85% of 1rm)

C: Clean (Build to 85% of 1rm)

D: Metcon (3 Rounds for time)

800m run @ 90%

Rest 2 min

400m run @ 85%

Rest 4 min

3 sets