Beaverton Strength and Conditioning – CrossFit
A: Warm-up (No Measure)
Broad jump 4×2
*For distance
B: Deadlift (DL (Clusters) 5.5.5 x 3 @ 60-70% (Add 5-10lbs) )
Rest :30 bt clusters
Rest 3 mins between sets
C: Metcon (Time)
3 Rounds for time:
Run 400m
50 Air Squat
20 DB/KB Snatch (70/50)
*Alt 10 each arm
Competition WOD
A: Snatch BB warm up (1 Xs through)
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Muscle snatch + OH squat (3 x 3 @ 50-60%)
Perform 1 muscle snatch
and then into 1 OH squat
C: Metcon (Weight)
Perform 1 snatch every 30s
Add 10# per set
Build until fail x 2
Rest 5 min
Start over
Starting weight – 95/65
D: 1-Mile Run (Time)
Max Effort 1-Mile Run
Accessory Work
A: Metcon (Weight)
3 sets of
1 arm DB row x 8 – heavy
1 arm DB bench press x 8
30 GHD sit ups