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BCF Main – CrossFit
Main WOD
A: Back Squat (10-7-5-3-1 AHAP , rest 2-3 b/t)
B1: Power Clean (Build to a 1 rep in 10-12 min)
B2: Power Clean (EMOM 8 x 2 reps @ 80% of todays)
C: Metcon (Time)
3 rounds for time of
50 DUs
15 KB sw 70/53 full OH
10 Box jumps 30/24
Competition WOD
A: Clean (EMOM 9 x 1 rep)
Min 1-3 @ 75%
Min 4-6 @ 80%
Min 7-9 @ 85%
B: Metcon (3 Rounds for time)
3 sets each for times of
300m row
8 Burpee over bar
4 Power clean 185/125
Rest 4 min b/t