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BCF Main – CrossFit
A: Metcon (No Measure)
Shoulder and hip mobility
Face pulls x 20
Alt DB raises x 20 light
Cossack x 20 (10 each)
Long lunge w/back+forth x 10
2 rounds
B : Snatch complex EMOM (EMOM 10 x 1 rep, build over sets)
1 power snatch
1 OH squat
1 hang snatch
Focus on good overhead position and deep receiving position
C: Clean and jerk complex 3 (Build to a heavy in 20 min)
1 power clean
1 hang clean
1 front squat
2 split jerk
Focus on speed under and solid lockout on jerks, do not compromise movement for weight