BCF Main – CrossFit
A: PC + FS = Jerk (Every 90s for 15 min (10 sets) – start at 70% )
Build to a heavy complex of
1 x power clean
2 x front squat
1 x jerk (split or power)
B: Snatch clusters (Full snatch – start at 60% and build – 4 sets)
1 lift each 10s ; rest 2 b/t
1.1.1
C: Metcon (3 Rounds for time)
Each for time
50 cal AD
30 power snatch 95/65
Rest 3 min
50 cal AD
30 power clean/jerk 115/75
Rest 3 min
50 cal AD
30 deadlifts 255/185
SPRINT!!!!!