Beaverton Strength and Conditioning – CrossFit
Main WOD
Skill Work
A: Metcon (No Measure)
5 min air squat work
B1: Back Squat (3 x 6 , add 5-10# Super set with B2)
B2: Russian step ups (3 x 6 , use KB for weight 53/35)
One foot on box, step up same side and drive knee up at top. Use weight as needed
C: Metcon (3 Rounds for reps)
On a 2 min clock
20 wallball UB
Max rep strict pullups
Rest 2 min b/t sets
3 sets
Yellow/red
Rx+ – 25 wallball @ 25/16
Ring MU
Competition WOD
A: Back Squat (5-3-1 as follows)
5 x 70%
3 x 80%
1 x 90%+
B: Push Press (3 x 5 , 70% + of max press , build)
C: Metcon (Time)
Foe time
All sets UB
50 DUs
25 wallball – 25/16
40 DUs
20 wallball
30 DUs
15 wallball
20 DUs
10 wallball
10 DUs
5 wallball
Yellow/red
Accessory Work
AA: Strict Toes-To-Bar (3 x 8-12 , rest 2 min b/t)
Super set with IYTs
AB: Metcon (No Measure)
IYTs
On a bench , use very light weight if possible
3 x 10