Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (2 Rounds for weight)

10min EMOM (Alt.)

Even: Bench Press x 5 (Start @60% and build)

Odd: Weighted Chin Ups x 5
Score 1 = Bench weight

Score 2 = Chin up weight

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Russian KB Swing 53/35

10 Burpee Box Jump 24/20

5 Bar Muscle ups / 10 pull up + push up

Rx+

70/53

MyZone: Yellow (mid/high) / Red (low)

Accessory Work

A: Metcon (No Measure)

3-4 sets

DB ext rotations x 8/side

BSS x 8/side @ 30X1 – weighted if form allows

Hip extensions x 8 w/5s pause at top

Extra work

A: Metcon (No Measure)

Every 3 min for 30 min

15/12 cal AB – max effort

Categories: WOD

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