BCF Main – CrossFit
Main WOD
A: Back Squat (Build to a 3 rep in 15 min, then a 10 rep)
B: Metcon (Time)
5 rounds of
200m run
10 bench press 135/95
Rx+ – 400m / 155/105 under time cap
Time cap – 16 min
Competition WOD
A: Split Jerk (EMOM 9 x 1 rep ( 75/80/85% x 3))
Use blocks/rack as needed
B: Metcon (3 Rounds for time)
3 sets each for times
20 cal row
15 KB swing 53/35
10 C2B pull ups
Rest 4 min b/t
C: Handstand Push-ups (Clusters 3.3.3 or wherever you left last)
If you were successful last time, add 1 rep per set or across sets, rest 15s b/t clusters and 2-3 min b/t sets …3 sets