Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Snatch complex (EMOM 10 x 1 set)
1 power snatch
1 hang squat snatch
1 OH squat
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16 of
400m run
30 air squats
15 push ups
Rx+ – Run with 25/15# plate
Goblet squats 53/35
HSPU
Yellow/Red zone
Competition WOD
A: Clean (3 x 3 , add 5#)
B: Split Jerk (3 x 3 , add 5#)
C: Metcon (AMRAP – Reps)
Max rep S2OH in 2 min – 185/135
Rest 90s
Max rep in 90s – 165/115
Rest 1 min
Max rep in 1 min – 135/95
D: Metcon (Time)
For time
30 TTB
15 Burpees
5 Front squats 185/135 – floor
20 TTB
10 Burpees
10 Front squats
10 TTB
5 Burpees
15 Front squats
Accessory Work
AA: Metcon (No Measure)
10 min of
5 x Tripod
10 x situp to pancake
20s Bridge hold