BCF Main – CrossFit
Main WOD
A: Deadlift (Build to a heavy 3 rep in 15 min)
B: Metcon (Time)
30-20-10 of
Deadlift 185/115
Box jumps 24/20
Skill Work
Competition WOD
A: Snatch drop and Sotts press (Build for 15 min)
Perform 1 drop snatch , once in bottom position perform 3 Sotts presses
B: Metcon (Time)
15-12-9 of
Thrusters 135/95
Ring MU
Scale MUs – do not spend more than 2 min on any set
C: Metcon (Time)
After 10 min rest from “A”
15-12-9 of
Deadlift 275/205
Burpee over bar
Accessory Work
AA: Metcon (No Measure)
3 sets of
20 banded ext. rotations / arm
Rest 1 min
20 hip extensions weighted
Rest 2 min