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BCF Main – CrossFit
Main WOD
A: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies – 45/75/105#
Men – 95/135/165
A rep only counts when bar travels through a FULL squat and full lockout overhead….
B: Metcon (AMRAP – Rounds)
EMOM 12
20 DUs
3 Power cleans 135/95
Rx+ – !55/110
If you go Rx+ is must be all 12 sets
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 HSPU
5 Box jumps 30/24
Rx+ – strict HSPU
Box jump – 36/30
Competition WOD
A: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies – 45/75/105#
Men – 95/135/165
B: Power Clean (EMOM 5 x 2 reps @ 65% )
C: Push Jerk (EMOM 5 x 2 reps @ 65% @ 31X1)
D: Snatch (Take 12-15 min to complete following)
70% x 1 , 75% x 2 , 80% x 3
Rest 90s – 2min b/t