BCF Main – CrossFit
Main WOD
A: Bench Press (5-3-2 ;5-3-2 build over wave sets)
B: Bar Dips (3 x max rep….full ROM only counts)
Dips on a static bar.
C: Metcon (Time)
3 rounds for time of
400m run
30 air squats
10 power snatch 95/65
Competition WOD
A: Upper body warm up 2 (No Measure)
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2×10 Serratus Wall Slide https://www.youtube.com/watch?v=EugElNVC2BU
d. 2×10 Lying Side Raise (Lie on a bench on your side. One arm is on the ground, one is holding a light DB. Lift the Dumbbell from a hanging position all the way overhead. Keep the DB in line or slightly in front of your eyesight. Video coming soon)
e. 2×15 Banded Face Pulls
f. 2×5 Explosive Band Pull (5 as fast as possible at chest level)
B: Shoulder Press (Build to a 1RM with the following reps)
1. OH Press – MAX —3 min rest after sets above 75%
8, 5, 3, 3, 2, 1, 1, 1
45%, 55%, 65%, 75%, 85%, 90%, 95%, Max
C: Push Press (Build to a max in 12 min)
()
S-: Metcon (Weight)
S-B.
Front Squat 5×2; 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 20 minutes
*5-10lbs heavier than last week
S-D.
Strict Ring Pull-Ups 5×8-10; rest 2 minutes