Tues

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Deadlift (Establish a 1 RM in 20 min)

Capacity Test # 1 (Time)

250m row

15 burpees

25 KB swings 70/53

15 burpees

250m row

Competition WOD

Deadlift (Establish a 1 RM in 20 min)

Capacity Test # 1 (Time)

250m row

15 burpees

25 KB swings 70/53

15 burpees

250m row

Clean and Jerk (After 10 min rest….Clusters as follows)

1- 65% – 1.1.1.1.1 – 15s rest

2- 75% – 1.1.1.1.1 – 15s rest

3- 85% – 1.1.1 – 20s rest

4- 90% – 1.1.1 – 20s rest

Rest 3 min b/t sets