BCF Main – CrossFit
Main WOD
Back Squat (Build to a 3 rep max in 15 min)
Metcon (Time)
30 back squats @ 185/135
20 back squats @ 205/155
10 back squats @ 225/175
For time – 10 min cap
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
Competition WOD
Hang power snatch-OH sq-snatch (Build to a heavy in 18 min)
1 hang power snatch
2 OH squats w/2s pause in bottom
1 snatch
Metcon (Time)
10-9-…2-1 of
Bench press @ BW
Power cleans @ BW
Accessory Work
Metcon (No Measure)
10 x – IYTs
Rest 30s
10 hip extentions w/ 2s hold at top
Rest 60s
3 sets