Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 8 of
1 x power snatch
1 x OH squat
1 x snatch
Start at 60% and build
B: Metcon (3 Rounds for time)
3 sets each for times of
20/15 cal row
5 D ball over 100/70
5 box jumps 30/24
Rest 4 min b/t
Rx+ – 150/100
Box jump 34/30
Competition WOD
A: Power Snatch (5 x 3 @ 70%+ , TnG)
Start at 70% and build over sets
Rest 2-3 min b/t
B: Power Clean (3 x 3 @ 70% , TnG)
C: Metcon (Time)
5 rounds of
10 thrusters 105/70
10 C2B pull up
D: Back Squat (10-7-5-3-1)
10 @ 60%
7 @ 70%
5 @ 75%
3 @ 85%
1 @ 90-100%
Accessory Work
A: Metcon (No Measure)
3 sets of
IYTs x 10 -light weight
Rest 1 min
Alt OH lunges x 10 -use moderate KB