Beaverton Strength and Conditioning – CrossFit
Main WOD
A1: Bench Press (3 x 5 , 70-75% Super set with A2)
Super set with A2
Rest 1 min / Rest 2 min
A2: Strict pull ups (3 x 8-12 , rest 2 min )
Maintain hollow position
B: Metcon (Time)
With a partner
Complete 4 rounds each of
300/250m row
8 burpees
2 rope climbs 15/12′
1 works / 1 rest
20 min cap
Competition WOD
A: Clean and Jerk (3 x 2 , 85%)
B: Metcon (Time)
5 rounds for time of
20 Russian KB swings 53/35
15 BF pull ups
Focus on quick transitions and all UB sets
C: Overhead Squat (3 x 3 , heavy as possible)
Accessory Work
A: Metcon (No Measure)
3 sets of
10 bridge up
5 Skin the Cats
1 min/side split stretch