Tues

BCF Main – CrossFit

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Main WOD

A1: Bench Press (3 x 5 @ 31X1 , rest 90s)

A2: Dumbell Strict Press (3 x 5 @ 31X1 , rest 2-3 min)

B: Metcon (Time)

3 rounds for time of

200m run

15 box jumps 24/20

10 power cleans 135/95

Cap – 12 min

Competition WOD

A: Metcon (Time)

3 rounds of

8 power snatch 115/75

6 front squat

4 S2OH

B: Metcon (Time)

3 rounds of

8 deadlift 205/155

6 burpee over bar

4 HSPU – strict

C: Back Squat (Build to a 5 rep AHAP, 15 min)

D: Muscle-ups (Take 10-15 min and work on weakness)