Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM
Odd: 2 OHS @65-70%
Even: 6-8 Strict Pull ups
Rx+ Strict C2B
Score weight of OHS in comment section.
B: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Rx+
Big Nancy 135/95
Accessory Work
A: Metcon (No Measure)
3-4 sets of
DB ext. rotation x 6
1 arm band pull from plank x 6
1 leg banded hamstring pull x 12
Extra work
A: Metcon (Time)
Working at 75%
500m row
1 snatch + 1 OH squat
10 sets
Fast and light
Build over sets
B: Metcon (Weight)
Deadlift
10-7-5-3-1
Build over sets , all sets heavy