BCF Main – CrossFit
Main WOD
A: Metcon (Time)
2000m row for time with a partner
minimum effort 300m , max effort 500m
B: Front Squat (3 x 5 @ 75% +- ; rest 2-3 b/t)
C: Overhead Squat (EMOM 6 x 5 reps….)
Initiate 1st rep with a full snatch, then complete 4 more. Go as heavy as 1st snatch will allow with GREAT form.
What we dont want to see is power snatch and OH squat….scale to be successful
D: Metcon (Time)
10 rope climbs for time
Men- 20′
Ladies- 15′
Competition WOD
A: Metcon (No Measure)
Lower body warm up # 3
B: Snatch (EMOM 5 of 2 reps , 8 count pull)
C: Power clean + power jerk (EMOM 5 of 2 reps ; 6 count pull 1 count jerk)
Focus on good catch position and good dip/drive position
D: Front Squat (6-4-3-3-4-6 @ 72/77/82/87/82/75%)
E: Metcon (No Measure)
Complete the days gymnastics training
SWOD
S-A: Deadlift (S-A. Deadlift 55%x5 65%x5 75%x5 55%x3 EMOM 12 )
S-: Metcon (Weight)
“S-B.
Front Squat 5×3; rest 2 minutes AHAP (as heavy as possible) Heavier than last time”
“S-C.
Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes
*5-10lbs heavier than last week”
“S-D.
Strict Ring Pull-Ups 3×8-10; rest 2 minutes”