Beaverton Strength and Conditioning – CrossFit
Main WOD
Accessory work is for EVERYONE….Squeeze it in if you can
A: Metcon (No Measure)
3 sets of
10 push ups
10 V-ups
6 min cap
B: Bench Press (Build to a max in 20 min)
C: Metcon (AMRAP – Reps)
AMRAP 12 of
400m run
Max rep UB bench press 135/95
Rx+ – 165/115
Competition WOD
Front Squat (3 x 5, add 5-10#)
B: Hang Clean (Build to a moderate/heavy in 15 min)
C: Metcon (Time)
For time
1000m row
15 deadlift 255/185
750m row
10 deadlift 315/225
500m row
5 deadlifts 365/255
Accessory Work
A: Metcon (Weight)
3 sets of
5 weighted ring pull ups
Rest 1 min
90s ring plank hold
Rest 1 min
10m walking OH lunge w/KBs
Rest 1 min