Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (10 x 2)
B: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
25 DU
15 Power Snatch (75/55)
10 Toe to bar
5 D-Ball Clean (100/70)
Rx+ – 95/75
150/100
D-Ball Clean = Full Clean!
Competition WOD
A: Hang muscle snatch (3 x 3 – moderate)
https://www.youtube.com/watch?v=lIFT5fq6Zoc
B: High-Hang Snatch (2 x 3 @ 75%)
C: Power clean + power jerk (2 x 3 @ 75%)
Focus on good catch position and good dip/drive position
D: Snatch Pull (95/100/105/85% x 3)
Accessory Work
A: Metcon (AMRAP – Rounds)
EMOM 12
Odd – 15 kip HSPU
Even – 5/3 MU