BCF Main – CrossFit

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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

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)


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


Hang Snatch x 1 Rep Every Minute On the MInute for 20 minutes

*5-10lbs heavier than last week


Strict Ring Pull-Ups 5×8-10; rest 2 minutes

Categories: WOD

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