BCF Main – CrossFit
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
GHR AHAP