Mon

BCF Main – CrossFit

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Main WOD

A: Power clean + power jerk (EMOM 6 x 3 reps @ 75%)

Focus on good catch position and good dip/drive position

B: Metcon (Time)

AMRAP 12

30 DUs

20 Russian swings 53/35

10 C2B pull up

Competition WOD

A: Metcon (No Measure)

After warm up

1 min couch stretch / leg

3 x 10 band pull apart

B: Hang Snatch (5 x 1, add 5# from last week)

C: Front Squat (1 x 3 add 5-10# , then 3 x 3 drop sets 20#)

D: Stiff leg deadlift (3 x 8 , add 5-10#)

https://youtu.be/yOP3Ptp_wm0

E: Metcon (No Measure)

Take 15 min and work on1 or 2 gymnastics skill that you need most

SWOD

S-A: Back Squat (Back Squat 65%x5 75%x3 85%xAMRAP 65% 5×12)

S-: Metcon (Weight)

S-B.

Barbell on Back Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)

S-C.

Broad Jumps 5×5; rest 60 seconds

S-D.

Dragon Flags 4×8; rest 60 seconds

Categories: WOD

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