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BCF Main – CrossFit

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Main WOD

Deadlift (5 x 5 @ 68% , rest 2 min after KB DL)

Super set with 1 leg KB DL AHAP 5/leg

Snatch (Build to a heavy in 15 min)

Annie (Time)


Competition WOD

Snatch (Reps as follows)

60% x 2 ; 70% x 2 ; 80% x 2 ; build to a max in 3 lifts

Clean and Jerk (Reps as follows)

Same as snatch

Back Squat (3 x 5 @ 73%)

Accessory Work

Metcon (Weight)

3 rounds of

20 perfect push ups

15 DB rows/arm heavy

Metcon (3 Rounds for reps)

Pick either TTB or HSPU clusters x 3 sets

Rest 10s b/t clusters

Rest 3 min b/t sets

Categories: WOD

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