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BCF Main – CrossFit
Main WOD
A1: Bench Press (3 x 3 , 80%+ Super set with A2)
Perform bench press , rest 30s then perform DB floor presses, rest 2 min
A2: DB Floor Press (3 x 5 , Super set with A1)
B: Metcon (Time)
30-20-10 of
Wallball 20/14
Pull ups
Rx+ – 25/16# all UB sets
Pull ups all UB
If you break on any set/movement
then you are not Rx+
Kids Break
A: Bench Press (3 x 8 @ moderate weight)
B: Metcon (AMRAP – Rounds)
Death by 10m run
20 min cap
Competition WOD
A: Split Jerk (EMOM 9 x 1 rep – from the floor )
Min 1-3 @ 73%
Min 4-6 @ 78%
Min 7-9 @ 83%
B: Push Press (3×2 @ 70% , 3×2 @ 75%)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 @ 80%
15 wallball 20/14
10 burppee box jump/step down
Focus is breathing / fluid movement
WB should be UB
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 @ 80%
40 DUs
10 KB swing full OH 53/35
All sets should be UB , rest/breath bt moves as needed….do not redline