Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Gymnastics Skills Practice: (12 Minutes)
HSPU – kipping
1) Hand positioning
2) Kick up on wall
3) Bring knees to chest
4) Extend Hips + Press
5) String multiple reps together fast (cycling reps)
B: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
5 Push Jerk (135/95)
10 Toe to Bar
Rx+ (155/115)
C: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
Run 100m (Sprint)
2 Cleans (225/155)
Rx+ TNG Cleans
*Cleans should be heavy and challenging
even when scaled
*Full Squat Cleans
D: Metcon (AMRAP – Reps)
Amrap 5
Burpee box jump 24/20
Competition WOD
A: Metcon (No Measure)
3 sets of
IYTs x 10
Couch stretch x 90s/side
Banded external rotations x 10/side
B: Metcon (AMRAP – Rounds)
EMOM 16 of
Odd – 5/3 MU
Even – Push press x 5 @ 30X1 – moderate weight – 60%+
C: Back Squat (3 x 10 AHAP – build)
D: Front Squat (3 x 5 @ 60-70%)
E: Metcon (Calories)
Row
30s on @ sub 1:45 / 1:55
30s rest
30 sets