BCF Main – CrossFit

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Main WOD

A: Clean and Jerk (EMOM 10 x 3 rep @ 60-70%)

B: Metcon (Time)

1000m row

50 DUs

40 T2B

30 Wall ball

20 Power clean 115/75

10 Burpee over bar

Competition WOD

A: Lower body warm up 1 (No Measure)

a. 5 min easy Row/Bike/Run

b. Foam Roll and Stretch Tight Areas

c. 2×1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) When bodyweight is too easy, throw a plate on your back. It is normal for men to get up to over 100lbs. on the planks.

d. Glute Activation Complex: 10 in each direction https://www.youtube.com/watch?v=fEOkalFfEJY

e. 2×5 Cossack Squats (Does not have to be weighted as in the video, however this will help to stretch your hips further) https://www.youtube.com/watch?v=cuB056L2Fas

f. 2×5 Tuck Jumps

B: Overhead Squat (EMOM 10 x 2 reps @ following %s)

2 snatch grip overhead squats @ 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90% of best squat snatch

C: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

500m Row

20 Burpee Box Jump Overs 24/20

20 ALT Pistol Squats

Categories: WOD

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