Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets not for time of
20 banded Good Mornings
10 single leg KB DL – moderate – 10/leg
10 KB RDL from on top of box – moderate
B: Deadlift (3 x 2 ,85-90%)
C: Metcon (Time)
3 rounds for time of
500m row
15 front squats – floor – 135/95
10 C2B pull ups
Rx+ – 165/115
Bar MU
15 min cap
Competition WOD
A: Clean (3 x 3 @ 85% , drop n go )
B: Split Jerk (3 x 3 @ 80-85% – from a rack)
C: Metcon (3 Rounds for time)
3 sets each for times of
1 arm KB snatch from hang x 8 – heavy
16 Goblet squats
5/3 MU
Rest 3 min
Accessory Work
AA: 1 arm DB bench press (3 x 12/arm)
Alternating arms , keep non working arm in extended static hold