BCF Main – CrossFit
Main WOD
A: Hang Power Snatch (Build to a 2 rep in 12 min)
B: Overhead Squat (EMOM 8 x 5 reps – moderate)
Try to snatch the 1st rep and then complete 4 more squats
C: Metcon (Time)
3 rounds for time of
20 thrusters 95/65
20 pullups
Time cap – 8 min
Competition WOD
A: Metcon (No Measure)
3 sets of
5 tall box jumps
5 tall wallball 14/10
5 high pulls – light
B: Hang Power Clean (EMOM 8 of 10 DUs + 5 HPC – moderate)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
300m row
15 KB sw 53/35
10 burpees over erg
Work at 75% – focus on breathing / efficient movement
Accessory Work
AA: Metcon (No Measure)
3 sets of
20 hips extensions w/weight
Rest 1 min
1 min x weighted pike stretch from box
Rest 1 min