Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (5×5 @31×1)
Keep load moderate, control with good form
B: Metcon (Time)
3 Rounds for Time
30 *H2H Swings 53/35
30 Wall Balls 20/14
400m Run
Rx+ 70/53
30/20
*Hand to hand Russian
swing. Change hands at top
C: Metcon (No Measure)
3 sets NOT for time of
50-60 DUs
12-15 TTB
3 Tall box jumps – build
Competition WOD
A: Hang Snatch (2-2-2-2-2 , build over sets)
B: Metcon (Time)
For time
50 burpee
40 C2B pull ups
30 Front squats 135/95
20 box jumps 30/24
10 S2OH 135/95
HS walk down and back
Use strict as long as you can
C: Clean and Jerk (2-2-2-2-2 , build over sets)
Accessory Work
A: Metcon (No Measure)
1 min split stretch/side
1 min pike stretch
30s wall bridge
3 sets