BCF Main – CrossFit

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A: Snatch drop and Sotts press (Build for 15 min)

Perform 1 drop snatch , once in bottom position perform 3 Sotts presses

B: 2 position snatch (Build for 15 min)

1 rep from above knee + 1 rep from floor

C: Front Squat (Build to a 3 rep in 20 min)

D: Clean and jerk clusters (Start @ 65-70%)


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

Rest 2 min b/t sets

3-4 sets

Categories: WOD

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