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BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets NOT for time of
50-60 DUs
15 Wall squats
12-15 BF / Kip pull up
B: Clean and jerk clusters (Build to 70% , then start – 20 min total)
1.1.1
Perform 1 clean and jerk, rest 10s between reps.
Rest 2 min b/t sets
3-4 sets
C: Metcon (Time)
For time
100 DUs
50 wall ball
25 pull ups
Competition WOD
A: Snatch (EMOM 15 x 1 rep)
Min 1-5 @ 73%
Min 6-10 @ 78%
Min 11-15 @ 83%
B: Metcon (Time)
3 rounds for time of
7 burpee box jumps 24/20
14 KB swing 70/53 full OH
21 pull ups
C: Snatch Pull (3 x 3 @ 85%….use straps)
D: Back Squat (3 x 5 @ 70% – 1st 3 reps @ 51X1)
Kids Break
A: Back Squat (3 x 8 @ moderate)
B: Metcon (3 Rounds for time)
3 sets each for times of
250m row
8 burpees
4 power cleans
Rest 3 min b/t
C: Wall Facing Handstand Hold (3-5 sets , hold 15s)
Handstand hold while facing wall. Ideally with hands as close as possible, chest, thighs and nose touching wall while maintaining hollow body.