Tues

BCF Main – CrossFit

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Main WOD

A: skillz (No Measure)

40-50 DUs

10m HS walk / 3 HS holds on floor

12-15 T2B

B: Metcon (4 Rounds for reps)

3 sets each alt rounds of

30s burpees

Rest 1 min

30s box jumps 20/18

Rest 1 min

30s S2OH 115/75

Rest 1 min

30s air squats

Rest 1 min
Each round is total reps for 4 movements

C: Pavel complex (5 sets)

Work on your progression

Competition WOD

A: Metcon (No Measure)

Warm up

5 min row / AD

5 min foam roll

2 x 1 min plank

2 x 5 cossack squats

2 x 5 tuck jumps

B: Clean (Complex as follows )

Clean pull to just above knee, hold 5s, pull to position 1, hold 5s, back to floor and then full squat clean

Men start 95#

Women 65#

Build by 10-20# until technique breaks down

C: Clean Pull (5 x 4 @ 80/85/85/90/95%)

D: Front Squat (1 1/4 reps , down, up 1/4 way, down, up)

4 x 6

60 / 65 / 70 / 70%

Tempo 40X1

E: Metcon (Weight)

3 round of 6 reps each of

Reverse lunges @ 40% BS

RDL @ 55% of DL

GHRs AHAP

SWOD

S-A: Bench Press (Bench Press 65%x5 75%x3 85%xAMRAP 60% 5×10)

S-: Metcon (Weight)

Bar Dips

5×10; rest 60 seconds

Single Arm Rows

5×10; rest 2 minutes AHAP

S-D.

5x100m Farmer Carry; rest 60 seconds AHAP

Shoulders with a small shrug throughout the carries

Categories: WOD

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