BCF Main – CrossFit
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