Mon

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

3 sets of

3 tall box jumps

10 banded good mornings

10 RDL w/empty bar

B: Deadlift (10 x 2 , 70% and build)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

10m OH plate walking lunge 45/25

10 burpees to plate

10 alt pistols (5/side)

Competition WOD

A: Behind the Neck Press (5-4-3 – build – quick sets)

Press from back rack.

B: Clean and Jerk (Reps as follows)

70/75/80/85/90% x 1

Repeat

C: Back Squat (3 x 6 @ 80%)

D: Metcon (Time)

Do this in the am if possible, if not then finisher

1000m row

50 power snatch 75/55

25 Russian swings 70/53

25 HSPU

25 Russian swings

50 S2OH 95/65

1000m row

20 min cap – be quick

Accessory Work

A: Metcon (No Measure)

3 sets of

10 x weighted back ext.- add from last time

10 x Strict TTB

30s weighted Pike stretch

Categories: WOD

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