Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Strict Press (3 x 3)
*Build each set
*Begin at 65% of 1RM
B: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
4 Power Snatch 155/105
8 Dips
12 Box Jumps
Rx+
Power Snatch 185/125
Ring Dips
Box Jump Overs
MyZone: Yellow (Mid/High)
Extra work
A: Metcon (Time)
3 rounds for time of
400m run on treadmill
30 thrusters – 45/35
Accessory Work
A: Metcon (No Measure)
5 sets of
Incline DB bench x 12
1 arm DB row x 6/side
12 hip ext. w/2s pause
12 DB RDL from 2″ deficit (25# plate)