BCF Main – CrossFit
Main WOD
A: HS walk / MU / Pistols (No Measure)
3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols
15 min time cap
B: 2 position clean and jerk (6 x 1 @ 70% or more working sets)
1 clean from above knee
1 clean from floor
1 jerk
20 min time cap
C: Metcon (3 Rounds for time)
200m sprint
10 C/J 115/75 all TnG
3 sets each for times
Rest 4 min b/t
Competition WOD
SWOD
S-A: Bench Press (Bench Press 55%x5 65%x5 75%xAMRAP 55% 2xAMRAP )
S-: Metcon (Calories)
S-B. Push Press 5×5 AHAP
S-C
5 Sets:
Pendlay Rows x 10 reps AHAP
S-D.
400m Sled Push for time Heavy but doable
A: Metcon (No Measure)
5 min row/AD
5 min foam roll
2 x 10 wall slides
2 x 8 Cuban press
2 x 5 wall ball as high as possible
B: DB hang snatch (4 x 2 AHAP)
1 arm at a time
C: Close Grip Bench Press (10/8/6/4/4 @72/77/82/8790%)
Bench press with grip close to or inside the smooth of the barbell.
D: Chin Up (10/8/6/4/4 AHAP)
Palms facing you.
E: Metcon (Weight)
3 x 6 neutral grip 1 arm DB bench 27%
3 x 6 Pendlay row AHAP
F: Metcon (No Measure)
30 min easy run
5 x 100m sprint , full recovery