Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Clean / Jerk complex
Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
100m D ball carry – 100/70
4 box jumps 30/24
8 HSPU
Rx+ – 150/100
Box jump – 34/28
Strict HSPU
Competition WOD
A: Clean Pull (3 x 5 , high pulls @ 60-70%)
B: Clean (EMOM 10 x 1 rep @ 70%+)
C: Metcon (3 Rounds for reps)
S2OH x 90s max rep
Rest 90s
S2OH x 60s max rep
Rest 60s
S2OH x 30s max rep
Men – 185/165/135
Ladies – 135/115/95
D: Metcon (3 Rounds for time)
3 sets each for times of
30 cal treadmill sprint
25 Russian swings 70/53
20 pull ups
Rest 4 min
Accessory Work
A: Metcon (No Measure)
20m walking lunges
Use 2 KB by sides
70/53
Rest 2 min
25 GHD sit ups
Rest 1 min