Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (8 Rounds for reps)
8 min EMOM
10 T2B
Rx+ – 12 reps
B: Metcon (AMRAP – Rounds and Reps)
Ascending Ladder
6min AMRAP
2 HSPU
2 Muscle Up
*Add 1 reps every round
Rx+ – all strict
C: Metcon (AMRAP – Rounds and Reps)
6min AMRAP
2 Bar facing Burpee
2 Power Clean 165/115
*Add 2 Reps every round
Competition WOD
Morning session
am: Metcon (Time)
400m run
15 back squats 155/105 – floor
10 burpees over bar
5 ring MU
4 rounds for time
A: Split Jerk (5 x 3 @ 75% – from rack)
Keep it fast and efficient
Stay under 80%
3 position clean (Build to a mod/heavy in 20 min)
high hang
mid hang
floor
C: Metcon (Time)
42-30-18 cal AD
21-15-9 thrusters 105/70
For time
Rest 5 min then “D”
D: Metcon (Time)
3 rounds for time
12 KB swing – 3/4 – 70/53
12 C2B pull ups
Accessory Work
A: Metcon (No Measure)
3 sets of
8/side DB ext rotations @ 30X1 – elbow on knee
8/side BSS @ 20% BW – DBs
30s/side anti rotation hold – from squat position – banded