Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
Activation:
3 Rounds
2 Broad jumps
15 sec Banded hip flexor stretch
8 KB Goblet pause squats (2sec in bottom)
B: Back Squat (5-3-3-2-1-1 )
20mins
Back Squat
5-3-3-2-1-1
75%/80%/85%/90%/Max/Max
*Build to a heavy 1RM for the
day.
C: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Competition WOD
A: Snatch Grip Press (BTN – 5-4-3 @ moderate)
Strict press from snatch grip width.
B: Metcon (Weight)
Snatch + Hang snatch
% of hang snatch
80% x 1
85% x 1
90% x 1
Repeat
C: Clean and Jerk (Reps as follows)
70% x 1
75% x 1
80% x 1
85% x 2
D: Back Squat (3 x 6 @ 78%)
Accessory Work
A: Metcon (4 Rounds for reps)
5 sets each for reps
2 min working
15/12 cal AB
Max MU
Rest 3 min