Mon

BCF Main – CrossFit

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Main WOD

A: Overhead Squat (EMOM 6 x 3 reps, start w/snatch 65%)

B: Metcon (Time)

21-15-9 of

Box jumps 24/20

KB swings 70/53

C: Back Squat (3 x 5 @ 31X1 , add 5-10#)

Competition WOD

A: Snatch (Build to a heavy 1 rep in 20 min)

B: Snatch (Clusters 3.3.3 x 3 sets , TnG AHAP)

C: Metcon (Time)

3 rounds of

50 DUs

30 pull ups

10 hang power cleans 165/110

D: Toes-To-Bar (Clusters 5.5.5 x 3 , tough sets)

Categories: WOD

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