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BCF Main – CrossFit

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Main WOD

Deadlift (“Conga” x 3 reps for 12 min )

Start at 70-75% and build over sets to 85-90%

3-4 peeps to a bar max

Rest as little as possible

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

30 DUs

15 C2B pull up

5 C/J 185/135

Competition WOD

Power Clean (3 x 5 @ 75% – drop n go)

Push Jerk (3 x 5 @ 75% of jerk )

Deadlift (3 x 8 @ 75% )

Metcon (3 Rounds for reps)

90s of hang power cleans 115/75

90s of burpees

90s of TTB

60s of hang power cleans

60s of burpee

60s of TTB

30s of hang power clean

30s of burpee

30s of TTB

Total reps / round

Each round is total of 3 moves

Categories: WOD

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