BCF Main – CrossFit

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Main WOD

A: Front Squat (To a box, 4 x 10 @ 50%)

B: Metcon (2 Rounds for time)

10m OH walk lunge 95/65

10 burpee over bar

10m OH lunge back

10 wall ball heavy 25/16

Rest 2-3 min ,

2 sets

C: Pavel complex (5 sets)

Work on your progression

Competition WOD

A: Clean and Jerk (Build to a 1RM in 20 min)

B: Front Squat (Build to a 1RM in 15 min)

C: Pull-ups (1 max set any type)

D: Metcon (Calories)

Max cal AD in 10 min


S-A: Deadlift (Deadlift 55%x5 65%x5 75%x5 55% 10×5 reps)

S-: Metcon (Weight)


Front Squat 5×5; rest 2 minutes AHAP (as heavy as possible) Heavier than last time


Romanian Deadlifts 4×10; rest 60 seconds Light to Mderate Load Heavier than last time


5 sets:

15 Back Extensions; rest 30 seconds

30 Hollow Rocks:

rest 30 seconds Heavier than last time

Categories: WOD

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