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Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (5×6)
*Build each set
B: Metcon (Time)
For Time:
50 Deadlift (155/105)
*Break bar down to PP weight
40 Push Press (65/45)
30 Box Jump (24/20)
20 KB/DB Thruster (35’s/26’s)
10 Bar Muscle Up
200m Run Buy Out
Rx+
DL (175/115)
Thruster (45’s/35’s)
Bar MU (Unbroken)
Competition WOD
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%+-
Metcon (5 Rounds for time)
5 sets each for time of
30 cal run
10 power snatch UB 105/75
10 TTB
Rest 3 min
Metcon (Weight)
After 6 min rest
Build to a 3 rep deadlift in 8 min
Accessory Work
A: Metcon (No Measure)
4 sets of
6/side KB RDL
6/side BSS w/DB – 35/20
1 min weighted pike stretch
12 weighted hip extensions