Mon

BCF Main – CrossFit

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Main WOD

3 x 3 sn + oh (EMOM 8 x 1@ 60%+)

3 power snatch + 3 OHS

Metcon (3 Rounds for time)

3 sets each for times of

20/15 cal row

5 box jumps 30/24

5 power cleans 155/105

Unbroken is goal

90-95% effort

Scale to accomplish effort and unbroken sets

Metcon (No Measure)

Accessory work

Off to side out of way

30s row @ 95%

Max rep HSPU or TTB

Rest 2 min

6 sets

Competition WOD

Snatch pull/hang/snatch (Every 2 min for 20 min)

1 snatch high pull

1 hang power snatch

1 snatch

Start at 65%+

Back Squat (6 x 4 @ 70%)

Metcon (Time)

6 power snatch 155/105

12 box jump overs

400m run

3 rounds for time

Metcon (AMRAP – Reps)

Accessory

EMOM 10

5 HSPU strict

3/2 MU – bar ok

Both movements on the minute

Categories: WOD

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