Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets NOT for time of
50-60 DUs
8-12 strict pull ups / feet up ring rows
10 DB thrusters 35/20
B: Metcon (4 Rounds for time)
4 sets each for times of
30s AD – moderate hard
6 back squats , add 5-10# from last week
Rest 3 min b/t
Competition WOD
A : Metcon (No Measure)
Complete the following complex with an empty barbell
6 x clean high pulls
6 x high hang power clean
6 x cleans from knee
6 x power jerk
6 x split jerk
B: Clean and Jerk (Build to a heavy 2 rep Drop n Go in 20 min)
C: Back Squat (5-3-1 ; 5-3-1 wave load)
D: Metcon (Time)
With a partner complete the following for time
30 D ball overs 150/100
60 TTB
90 DUs
20 D ball over
40 TTB
60 DUs
10 D ball over
20 TTB
30 DUs
Accessory Work
AA: Metcon (No Measure)
3-5 sets of
Weighted pull ups x 3 AHAP
Rest 1 min
Weighted Cossack lunge x 6/leg
Rest 2 min