Wed

BCF Main – CrossFit

View Public Whiteboard

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

Categories: WOD

Previous Post:

«

Next Post:

»