BCF Main – CrossFit

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A: Split Jerk (Build to a heavy 3 rep jerk from rack )

Take 15-20 min and build from the rack, try to lower bar slow to front rack position to get some eccentric loading

B: Clean (Build to a heavy clean in 20 min)

C: Clean and jerk clusters (Start at your 3 rep jerk #, then build over sets)


Perform 1 clean and jerk, rest 10s between reps.

Rest 2 min b/t sets

3-4 sets

Categories: WOD

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