Fri

Beaverton Strength and Conditioning – CrossFit

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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

Categories: WOD

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