Tues

BCF Main – CrossFit

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Main WOD

Metcon (Time)

For time

300m row

25 KB swings 70/53 Russian

25 pull ups

25 KB swings

300m row

10 min cap

Deadlift (3 x 8 @ 60%)

Competition WOD

Split Jerk (5 x 3 , build over sets 70%+)

Walking OH lunge (3 x 20m @ 165/115 – Rest 2 b/t )

With barbell in OH position perform walking lunges

Metcon (4 Rounds for time)

20/15 cal Assault bike – hard

5 HSPU – strict or kip if need

10 box jumps 24/20

4 sets each for times

Rest 3-4 b/t

HSPU to be UB

Accessory Work

Metcon (Weight)

1 arm DB bench x 8 / arm AHAP

Rest 1 min

1 arm DB row x 8 / arm AHAP

Rest 2 min

3 sets