Beaverton Strength and Conditioning – CrossFit
Main WOD
A: February Monthly Challenge (AMRAP – Reps)
5 Min AMRAP
T2B and Cleans 135/95#
2-2
4-4
6-6
8-8
10-10
etc….
As many Reps as possible
If you do as prescribed, make sure you hit RX!
B: Metcon (Time)
For time
300 Russian KB swings 53/35
At the top of each minute perform 5 burpees
22 min time cap – scale to finish
Competition WOD
Morning session
am: Metcon (Time)
5 rounds @ 80%
10 alt DB snatch 50/35
10 box jumps 24/20
10 C2B
Rest 1 min
A: Metcon (Time)
3 rounds for time
500m row
10 power clean/push jerk 155/105
5 MUs
B: Back Squat (3 x 5 @ 75% , build over sets)
C: Metcon (Time)
With a partner
Alt sets – 5 reps each x 5 rounds of
Thruster 135/95 , after 5 rounds each perform 100 cals on AD
Strict press (floor) 5×5
Perform 100 cal AD
Power snatch 5×5
Perform 100 cal AD
For time
Accessory Work
A: Metcon (No Measure)
3-4 sets of
1 leg KB RDL x 8 / leg
60s Goblet squat hold
15 hip ext – weighted