Wed

BCF Main – CrossFit

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Main WOD

A: Front Squat (To a box ; rest 2-3 b/t , add 10#)

B: Push Jerk (From a rack…Build over sets 15 min)

“Conga” style

1st 2 reps push jerk

3rd rep split jerk

C: Metcon (Time)

1000m row

80 DUs

60 KB swing 53/35

40 alt lunges 53/35

20 hang power cleans 135/95

For time

15 min cap

Competition WOD

SWOD

S-A: Deadlift (Deadlift 60%x3 70%x3 80%x3 60%10×5 reps)

S-: Metcon (Weight)

S-B.

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

S-C.

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

S-D.

5 sets:

15 Back Extensions; rest 30 seconds

30 Hollow Rocks:

rest 30 seconds Heavier than last time