Fri

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: 2 position snatch (EMOM 8 x 1 rep @ 60-70%)

1 rep from above knee + 1 rep from floor

B: Metcon (Time)

3 round of

400m run

20 KB swings 3/4 high – 53/35

10 burpees

C: Metcon (No Measure)

3 sets of

12 bench press – moderate (60-70%)

Rest 30s

12 close grip chin ups

Rest 1-2 min

A: Regional # 3 – 2017 (Time)

EVENT 3

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.

Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes

B : Metcon (No Measure)

6 min easy bike

C: Regional event 2 – 2017 (Time)

EVENT 2

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

Men use an 80-lb. dumbbell

Women use a 55-lb. dumbbell

Time cap: 6 minutes

Accessory Work

A: Metcon (Weight)

3 sets of

1 arm KB press x 8 – heavy

Rest 1 min

6 weighted ring pull ups

Rest 1 min