2/25 – 4:30, 5:30 PM – BBQ Instead 🙂 Please bring a side dish to share!

Hoodies and new Unbroken Tees coming in two weeks!

BCF Main – CrossFit

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Main WOD

A1: Bench Press (5 x 3 @ 80%+ , super set with A2)

A2: DB push press (5 x 6 @ 31X1 , use a tough weight)

Start with DB at front rack

Dip drive press

Recover to shoulder

Use tempo if prescribed
Rest 30s b/t A1 and A2

Rest 2 min b/t sets

B: Clean and jerk clusters (Start @ 60-65% and build over sets)


Perform 1 clean and jerk, rest 10s between reps.

Rest 2 min b/t sets

3-4 sets

C: Metcon (No Measure)

In any time left over , work on a skill you suck at the most

Competition WOD

A: Power Snatch (4 x 5 of1 power snatch + 5 hang power snatch)

Perform 1 power snatch , recover to hang and perform 5 UB hang power snatches

B: Back Squat (Clusters x 4 @ 85%, Build as needed)

Rest 30s b/t clusters and 3-4 min b/t sets

C: Metcon (No Measure)

Take time left over and work on HS walk – bar MU – MU….etc

Categories: WOD

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