Mike, Christine, Duchess & The BCF Team – CrossFit

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Main WOD

A: Deadlift (EMOM 5 x 3 reps ; heavy 85% +)

B: Metcon (Time)

21-15-9 of

Power snatch 95/115/135 – men

65/85/95 – ladies

Pull ups

Last set of PS should be tough but manageable

C: Handstand Push-ups (Take 10 min and work on HSPU and ring dip)

Competition WOD

A: Deadlift (Build to a heavy triple in 15 min)

B: Metcon (Time)


Russian KB swings 70/53

Box jumps 24/20

200m run after each set

C: Metcon (Time)

After 6-7 min rest from B,

20m walking OH lunge 95/65

10 burpees over bar

3 rounds for time


S-: Bench Press (Bench Press 55%x5 65%x5 75%xAMRAP 55% 3xAMRAP)

S-: Metcon (Weight)


5 Sets:

Ring Dips

AMRAP in 60 Seconds; rest 60 seconds

DB Bench Press x 20 reps; rest 60 seconds


5 Sets:

DB Chinese Rows

AMRAP in 60 seconds; rest 60 seconds

Ring Rows x 20 reps; rest 60 seconds


5x100m Farmer Carry; rest 60 seconds AHAP

Categories: WOD

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