BCF Main – CrossFit
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