Mon

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Shoulder Press (3 x 5 @ 41X1 , rest 2 b/t)

Use strict tempo

Start at 40% max

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

400m run

30 air squats

5 wall walks

Competition WOD

A: Back Squat (3 x 5 @ 42X1 – 40%+)

B: Hang snatch and snatch (Build to a heavy in 15 min)

1 hang snatch

1 snatch

Working sets @ 70% +

C: Hang snatch and snatch (Every 90s for 15 min-)

1 hang snatch

1 snatch

Working sets @ 70% +

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

8 box jumps 30/24

12 DB push press 50/35

16 alt lunges w/ DBs
Do not cycle box jumps

Reset each set

Lunges – 8/leg

Accessory Work

A: Metcon (No Measure)

3 sets of

1 min bar hang

20m HS walk

5/3 MU kip or 3/1 MU strict

Categories: WOD

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