BCF Main – CrossFit
Main WOD
Rest 5-7 min b/t WODs
Metcon (Time)
Working at 80-85%
25-20-15-10-5
DUs
Strict press – use a weight that you can do the 25s in 2-3 sets
Metcon (Time)
5-10-15-20-25
Strict pull ups
KB swing 53/35 – full
Metcon (Time)
21-15-9
HSPU
TTB
SUb HSPU with a 7 seated DB press @ tough weight
Use tempo 31X1
Competition WOD
Back Squat (10 x 3 @ 75%+ , rest 1 min b/t)
MAIN WOD 1st ,then squat