BCF Main – CrossFit
Main WOD
Skill Work
A: Push Press (10-12 min practice)
Main WOD
B: Sumo Deadlift (Build to a 5 rep in 15 min)
C: Metcon (Time)
For time
100 DUs
25 OH squats 75/55
80 DUs
20 OH squats
60 DUs
15 OH squats
40 DUs
10 OH squats
20 DUs
5 OH squats
Rx+ – 105/70
Competition WOD
A: Back Squat (Clusters 5.5.5 x 3 , rest 30/rest 3 min)
B: Shoulder Press ( 5 x 3 , moderate heavy)
C: Push Press (5 x 3 , heavy)
D: Metcon (5 Rounds for time)
5 sets each for times
20s AB
5 power cleans 155/105
5 box jumps 30/24
Rest 4 min b/t
Accessory Work
AA: GHD Situps (3 x 25 , weighted if possible)
AB: Hip extensions (3 x 25 , super set with “A”)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend