BCF Main – CrossFit
Rest 3-5 min b/t workouts
Main WOD
Metcon (No Measure)
3 sets not for time
40-60 DUs
8-12 alt pistols
12-15 TTB
10 min cap
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
8 Deadlifts 255/175
16 Wallball 20/14
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
8 C2B pull ups
16 KB swings 70/53 3/4
Metcon (AMRAP – Reps)
AMRAP 5 of
Burpee box jumps 24/20
Competition WOD
Clean and Jerk (Power clean + split jerk )
70% x 3, 75% x 2 , 80% x 1 , 75% x 3, 80% x 2 , 85% x 1
Metcon (Time)
3 rounds for time of
60 DUs
30 TTB
15 DB Push press 45/30
Metcon (Weight)
Accessory work
4 sets , rest 2 min b/t
60s DB floor press
Rest 1 min
15 DB 1 arm rows 55/35
Whatever weight you use for floor presses, use 1 DB for rows