Tues

BCF Main – CrossFit

Rest 3-5 min b/t workouts

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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

Categories: WOD

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