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