BCF Main – CrossFit
Main WOD
Metcon (No Measure)
3 sets NOT for time
1-2 rope climbs – legless if you can
10 Hawaiian squats on rail / leg
40-50 DUs
10 min cap
Bench Press (5-3-1 AHAP , rest 2-3 b/t)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
30 KB sw 53/35
15 TTB
5 burpee box jumps 24/20
Competition WOD
Drop Snatch (3 x 3 . fast and light )
NO dip/drive
drop and lockout
focus on speed under
Hang Snatch (EMOM 6 x 2 reps @ 65%+ Build as needed)
Metcon (Time)
10 rounds for time of
3 power snatch 135/95
15 wall balls 20/14
Rx+ – 155/105
25/16
Accessory Work
Metcon (Time)
50 TGUs @ easy pace
53/35
Scale as needed
https://www.youtube.com/watch?v=8Zl83Gxx2ow