BCF Main – CrossFit

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Main WOD

Deadlift (5 x 5 @ 63% , super set w/ hip extension)

After getting to working weight , super set with 8 hip extensions

Rest 30s after deads and 2-3 min after hip extensions

Metcon (AMRAP – Rounds and Reps)

Amrap 5 of

5 box jumps 30/24

5 alt DB snatches 55/35

Metcon (AMRAP – Rounds and Reps)

Amrap 5 of

5 C2B pull ups

5 Burpees

Competition WOD

Muscle-ups (Take 10 min and work on short sets)

Metcon (Weight)

IN 12 min complete the following

“Dianne” – scale to finish in 7 min if needed

Then in time remaining build to a max C/J

Score is max C/J

Accessory Work

Bent Over Row (3 x 10 AHAP w/good form)

Push-Ups (3 x max reps @ tempo 31X1 )

*Chest and thighs must touch the ground at the bottom with a full lockout of the elbows at the top
Super set with rows

Categories: WOD

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