Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Shoulder Press (3 x 5 @ 41X1 , add from last week)
B: Toes-To-Bar (Skill x 5 min)
C: Double-Unders (Skill x 5 min)
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
30 DUs
20 Russian swings 53/35
10 TTB
Rx+ – 50 DUs / 35 KB sw / 20 TTB
E: Metcon (No Measure)
Take 10 min and work on pull up progression or weighted pull ups
Competition WOD
A: Metcon (Weight)
3 sets of
1 arm KB push press x 5 reps
@ 41X1
25 GHD sit ups
5 weighted pull ups heavy
12 min cap
B: Deadlift (5-3-1 AHAP in 15 min)
C: Metcon (Time)
21-15 -9 of
Cal row
deadlift 225/155
DB push press 45/30
10 min cap
D: Metcon (Calories)
5 sets of
15s all out bike
1 min rest
For cals
Accessory Work
A: Metcon (No Measure)
10m bunny hop w/bar in OH
Rest 1 min
5 tall box jumps – TALL
Rest 1 min
4 sets