Mike, Christine, Duchess & The BCF Team – CrossFit
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)
21-15-9
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
SWOD
S-: Bench Press (Bench Press 55%x5 65%x5 75%xAMRAP 55% 3xAMRAP)
S-: Metcon (Weight)
S-B
5 Sets:
Ring Dips
AMRAP in 60 Seconds; rest 60 seconds
DB Bench Press x 20 reps; rest 60 seconds
S-C
5 Sets:
DB Chinese Rows
AMRAP in 60 seconds; rest 60 seconds
Ring Rows x 20 reps; rest 60 seconds
S-D.
5x100m Farmer Carry; rest 60 seconds AHAP