Wed

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Bench Press (Establish a 1RM in 15-20 min)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 strict pull ups

5 ring dips / bar dips

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

10 box jump over

5 power snatch 115/75

Competition WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

5 power snatch 135/95

5 C2B pull up

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

5 deadlift 315/255

25 DUs

Metcon (Weight)

200m OH barbell carry x 3

Men – 135

Ladies – 95

Add weight/distance if you go UB

Accessory Work

Metcon (AMRAP – Rounds)

EMOM 20 of

Odd- 5 strict chin ups / weighted

Even- 5 DB push press @ 31X1

Categories: WOD

Previous Post:

«

Next Post:

»