BCF Main – CrossFit

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Main WOD

A: Deadlift (4 x 6 ; Add 10-15#)

B: Metcon (Time)

21-15-9 of

KB swing 70/53

Box jumps 24/20

5 min cap

C: Metcon (Time)

3 rounds for time of

16 pull ups

8 burpees

5 min cap

Competition WOD

A: Metcon (No Measure)

5 min row/AD

5 min foam roll

Lower body body warm up

B: Power Clean (EMOM 10 of)

Clean Technique Complex 2

1 Clean Grip Deadlift + Crack knee, pause briefly and then power clean, then bring bar to power position, pause briefly, then power clean, Then return the bar to the ground slowly. It should take 5 seconds down, then 1 Power clean from the floor

C: Clean Pull (85/90/95/100/100% of 1RM)

D: Front Squat (65/70/75/75% 4 count lowering)

E: Metcon (Weight)

3 x 6 of each

Reverse lunge 45% squat

RDL 60% DL



S-A: Front Squat (S-A. Build to a Heavy Front Squat in 20 minutes)

Categories: WOD

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