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BCF Main – CrossFit
Main WOD
A: Deadlift (EMOM 6 x 3 reps @ 75-80%)
B: Metcon (Time)
21-15-9 of
Power snatch 95/65
TTB
Time cap – 8 min
C: HS walk / MU / Pistols (No Measure)
3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols
Competition WOD
A: Split Jerk (EMOM 12 x 3-2-1 reps)
Min 1-4 @ 70% x 3 reps
Min 5-8 @ 75% x 2 reps
Min 9-12 @ 80% x 1 rep
B: Clean (EMOM 8 x 1 rep @ 75%)
C: Handstand Push-ups (Cluster….add 1 rep if last week was UB)
If you were able to complete last weeks sets without too much trouble, add 1 rep across OR add 1 rep in 3rd set only