Beaverton Strength and Conditioning – CrossFit
Main WOD
Skill Work
SA: Push Jerk (5-6 min drill)
A1: Bench Press (5 x 5 , 75% +)
A2: Strict Press (5 x 5 , moderate)
Super set with A1
Rest 1 min
Rest 2 – 3 min
B: Metcon (Time)
For time
50 wall ball – 20/14
30 pull ups
10 power snatch 135/95
30 pull ups
50 wall ball
15 min cap – scale to finish
Rx+ – 25/16
Strict pull up
155/110
Competition WOD
A1: Snatch (Build to a max)
A2: Clean and Jerk (Build to a max)
Pick one, either snatch OR
C/J
B: Metcon (Time)
For time
100 cal AD
75 wallball
50 KB swing 3/4 – 70/53
25 HSPU
50 KB swing
75 wallball
100 cal row
C: Front Squat (3 x 8 , 65-70%)
Accessory Work
AA: Metcon (Weight)
3 sets of
1 arm DB row x 8/arm – heavy
Rest 1 min
1 arm DB push press x 8
Rest 1 min
AB: Metcon (AMRAP – Rounds)
3 x 20 alt OH lunges
Snatch grip barbell
95/65