Mon

BCF Main – CrossFit

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Main WOD

A: Clean and Jerk (EMOM 6 x 2 reps @ 65%)

B: Metcon (Time)

3 RFT of

50 DUs

15 push press 95/65

12 TTB

Rx+ – 115/75

Time cap – 10 min

C: Handstand Walk (Take 10 min and practice)

Competition WOD

A: Snatch (EMOM 9 x 1 rep (75/80/85% x 3))

B: Metcon (AMRAP – Rounds and Reps)

4 rounds at 80% effort

60 DUs

30 push press 105/70

15 box jumps 24/20

Goal is good breathing and consistent movement, rest b/t moves if needed

C: Halting Snatch Grip Deadlift (3 x 3 @ 85% , pause for 3s at knee)

D: Back Squat (2 x 5 @ 75%)