BCF Main – CrossFit
Main WOD
A: Hang clean and clean (1 set every 2 min for 12 min)
1 hang clean
1 clean
Working sets @ 70%+
B: Hang snatch and snatch (1 set every 2 min for 12 min)
1 hang snatch
1 snatch
Working sets @ 70% +
C: Press series x 1 (Build to a heavy in 8 sets, start 70% max )
1 press
1 push press
1 jerk
Once you fail the press, go to push press and jerk , then jerk only if needed