Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

3 Rounds for activation:

4 Rope pullups (Reach up, pull chest to hands,

lower back down)

*Switch grip every rep

8 BB Push Press

*Focus: hip drive

:20sec KB Goblet squat hold

B: Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

C: Clean and Jerk 21s (Fast and light)

Start at 40% and add 5# each set – focus on speed and form

Accessory Work

A: Metcon (AMRAP – Rounds)

4-5 sets of

Incline DB bench x 12

DB reverse flys x 12

Heavy Goblet squat x 8 w/2s pause in bottom

Categories: WOD

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