Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
7min EMOM
Clean and Jerk
*(Start at 50-60%)
*Build each set
B: Metcon (Time)
Buy in 50 DU
3 Rounds for time:
10 Bar Facing Burpees
6 Clean & Jerk (50% of 1RM)
5 Rope Climbs
20 KB Russian Swings 53/35
Buy Out 50 Sit-ups
Rx+
squat clean thruster
rope climb legless
KB Swing Russian 70/53
Competition WOD
A: Power Snatch (70% x 3,75% x 3, repeat)
B: Hang muscle clean (3 x 3 @ moderate)
Hang muscle clean
C: Metcon (Weight)
High hang clean + power jerk
70% x 3 , 75% x 1
D: Clean Pull (Reps as follows)
90% x 3 , 95% x 3 , 100% x 3 , 85% x 3
E: Metcon (5 Rounds for time)
5 sets each for times
25/20 cal bike
10 C2B UB
10 hspu As many strict
Rest 4 min
Accessory Work
A: Metcon (No Measure)
3 sets of
15 x back ext
15 x V up w/ 2s hold
30s weighted plank