Announcements
APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (1 x 20 AHAP in 12-15 min)
B: 30 squat clean thrusters (1 set – 12 min cap – Red zone)
30 squat clean thrusters for time
Men – 135#
Women – 95#
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 3 of
5 burpees
10 TTB
Red zone
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 3 of
5 KB swing Russian 70/53
5 Goblet squats
Competition WOD
B: Snatch (3 x 3 @ 80%- add 5#)
C: Clean and Jerk (3 x 3 @ 80% – add 5#)
D: Metcon (Time)
For time
800m run
20 strict HSPU
20 strict C2B
800m run
16 min cap – scale to finish
E: Back Squat (1 x 20 AHAP )
Accessory Work
AA: Metcon (No Measure)
3 sets of
10 x IYT w/light weight
Rest 1 min
10 ring dips
Rest 1 min
5 / leg BSS @ 1/4 BW per hand