BCF Main – CrossFit

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Main WOD

Skill Work

A: Med ball clean (15 min practice)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 C2B pull up

5 Burpees

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 Box jump 30/24

5 Power cleans 135/95

Touch and Go…..scale as needed

Competition WOD

A: Power Snatch (Build to a heavy in 15 min)

B: Power Snatch (Clusters 3.3.3 x 3 , TnG all reps)

Rest 15s b/t clusters

Rest 3 min b/t sets

C: Overhead Squat (Build to a 3 rep in 12 min)

D: Metcon (Time)

For time

500m row

5 MU

400m row

4 MU

300m row

3 MU

200m row

2 MU

100m row

1 MU

E: Handstand Walk (15 min practice)

Accessory Work

AA: Bulgarian Split Squats (3 x 8/leg at 20% BW)

Rest 1 min b/t legs

Rest 2 min b/t sets

AB: Hollow rocks (3 x 60-90s , alternate with BSS)

Categories: WOD

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