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BCF Main – CrossFit

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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

D: Muscle-ups (Ladder 1-5-1)

Categories: WOD

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