BCF Main – CrossFit
Main WOD
A: Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU
Today we will work HS holds on floor and HS walking
B: Metcon (Time)
600m row
50 DUs
40 KB swing full 53/35
30 Wall ball 20/14
20 T2B
10 Box jump 30/24
20 T2B
30 Wall ball
40 KB swing
50 DUs
400m run
22 min cap
Competition WOD
A: Metcon (No Measure)
Mini band glute activation
Couch stretch 1 min / leg
B: Halting clean (5 x 2, add 5# from last week)
3 sec pause at knee
C: Back Squat (4 x 8, add 5-10# )
D: Push Jerk (5 x 2, add 5# ….3 sec pause in dip)
E: Metcon (No Measure)
Wide grip pull up x 10
HS push up x 10
Iso back extension x 30s
3 sets
SWOD
S-A: Deadlift (Deadlift 65%x5 75%x3 85%xAMRAP 65% 5×10 )
S-: Metcon (Weight)
S-B.
Front Squat 4×8; rest 2 minutes AHAP (as heavy as possible) Heavier than last time
S-C.
Romanian Deadlifts 3×15; rest 60 seconds Light to Mderate Load Heavier than last time
S-D.
5 sets:
10 Back Extensions; rest 30 seconds
90 second Plank Hold; rest 30 seconds Heavier than last time