BCF Main – CrossFit

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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


S-A: Deadlift (S-A. Deadlift 55%x5 65%x5 75%x5 55%x3 EMOM 12 )

S-: Metcon (Weight)


Front Squat 5×3; rest 2 minutes AHAP (as heavy as possible) Heavier than last time”


Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes

*5-10lbs heavier than last week”


Strict Ring Pull-Ups 3×8-10; rest 2 minutes”

Categories: WOD

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