BCF Main – CrossFit
Main WOD
A: Back Squat (5 x 8 @ 50%….move quickly)
B: Metcon (5 Rounds for time)
Every 5 min for 25 min
400m run
10 OH squats 100/70
10 C2B pull ups
Each set for time
Rest in time left over
Rx+ – 135/95 all UB squats and pullups
Competition WOD
A: Metcon (Weight)
EMOM 10 of
1 x power snatch
1 x OH squat
1 x snatch
Start at 65% max snatch and build
B: Clean and Jerk (Clusters 3.3.3 x 3 , as follows)
Touch and go OR fast singles allowed
Rest 15s b/t clusters and 3 min b/t sets
Start at 65% max
C: Metcon (Time)
3 RFT of
10 burpees
10 Pullups
Max effort
D: Metcon (Time)
After 3 min rest from “C”
3 RFT of
10 power snatch 115/75 – UB
30 DUs -UB
All movements UB or start that set from 0
Accessory Work
AA: Metcon (No Measure)
Weighted Pike stretch x 1 min
Couch stretch x 1 min / leg
2 sets