Beaverton Strength and Conditioning – CrossFit
Main WOD
Metcon (No Measure)
3 sets of
10 Goblet squats
10 Alt lunges
A: Back Squat (Build to a 3 rep in 20 min)
B: Metcon (Time)
“Lil Fran”
21-15-9 of
Thrusters 75/45
Pull ups
C: Weighted Pull-ups (5 x 8-12 , strict)
Competition WOD
A: Metcon (Weight)
3 sets of
5 weighted ring pull ups
5 weighted dips
5 snatch high pulls @ 60-70%
B: Metcon (Time)
500m row
10 power snatch 135/95
500m row
10 power snatch 165/115
500m row
10 power snatch 185/135
For time
C: Deadlift (Build to a 5 rep in 15 min)
Accessory Work
A: Metcon (Calories)
5 sets of
30s sprint on treadmill for cals
90s rest