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BCF Main – CrossFit
Main WOD
A: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies – 45/75/105#
Men – 95/135/165
B: Dip / pull up complex (Rest only enough to recover for UB sets)
10-1 descending ladder
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
9 HSPU
6 MU / 12 C2B + 12 pushup
3 C/J 185/125
Rx+ – All HSPU/MU must be UB
C/J 205/135
Competition WOD
A: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies – 45/75/105#
Men – 95/135/165
B: Snatch (1 x 70/75/80/85/85%, rest 90s+ b/t)
C: Clean and Jerk (1 x 70/75/80/85/85%)
D: Hip extensions (3 x 5 weighted w/2 sec pause at top)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
E: Front Squat (2 x 3 @ 65%)
Kids Break
A: Push-ups (Tabata 8 sets)
Run 400m after each Tabata
B: Sit-ups (Tabata )
C: Weighted alt lunges (3 x 10m AHAP, rest 2 min b/t)
With a bar in front rack perform alt lunges