BCF Main – CrossFit
Main WOD
Clean and Jerk (Build to a heavy in 20 min)
Clean and Jerk (EMOM 6 x 2 reps @ 70%+)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
30 DUs
20 K2E
10 KB swing 3/4 70/53
Competition WOD
Snatch pull/hang/snatch (3 x 75% , 2 x 80% , 1 x 90%)
1 snatch high pull
1 hang power snatch
1 snatch
Start at 65%+
Back Squat (6×70% , 6×75%, build to a 3RM)
Metcon (Time)
For time
25 Ring dips / bar dips
25 strict pull ups
2000m row
Added spice….strict dips / C2B
Accessory Work
Metcon (Time)
100 ab mat sit ups
100 V-ups
100 TTB