BCF Main – CrossFit
Main WOD
Weightlifting
Bench Press (3 x 5 @ 31X1)
Weightlifting
DB push press (3 x 8 @ 31X1)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed
Metcon (Time)
AMRAP 15
400m run
15 TTB
10 HSPU
Competition WOD
Push Press (3 x 5 @ 31X1 , heavy)
Gymnastics
Handstand Push-ups (Clusters 5.5.5 rest 15s)
Weightlifting
Back Squat (5-3-1 ; 5-3-1)
Skill Work
3 sets @ 80% effort
12 pistols
8 box jumps 30/24
4 MU