BCF Main – CrossFit
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