Wed

BCF Main – CrossFit

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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

Categories: WOD

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