Tues

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Muscle up / DUs (No Measure)

Work on transitions and full MU

Work on UB sets – challenging

B: Metcon (AMRAP – Rounds and Reps)

200m run

10 push press 115/75

12 TTB

Rx+ – 135/95 UB

AMRAP 8

Rest 4 min b/t workouts

C: Metcon (AMRAP – Rounds and Reps)

300m row

25 wall ball

10 burpee to plate 25#

AMRAP 8

Competition WOD

A: Press series x 1 (Build to a 1 rep in 20 min)

1 press

1 push press

1 jerk
Once press fails, go to 2 PP + 1 jerk

B: 2 position pause snatch (5 sets , build over sets , start 60%+)

1 rep from mid thigh , hold 2 sec

1 rep from below knee not on floor, hold for 2 sec,

Hold receiving position for 1 sec

C: Metcon (4 Rounds for reps)

AMRAP 1 min

1 power snatch 115/75

2 power clean / jerk

3 thruster

All rep TnG….goal is 18+

Rest 1 min

4 sets

Categories: WOD