Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (1 Rounds for reps)
Skills Practice:
Tabata
Double unders
:20 Work
:10 Rest
4minutes total
Score = Max reps
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
10m HS Walk (Bear Crawl)
20 Sit-ups
30 Russian KB Swings 53/35
100m Run
Competition WOD
A: Metcon (Time)
3 rounds for time of
7 S2OH 185/125
14 alt pistols
Use same bar/weight for A/B/C
Rest 3 min then “B”
B: Metcon (Time)
3 rounds for time of
7 Front squats – from floor
14 GHD sit ups
Rest 3 min then “C”
C: Metcon (Time)
3 rounds for time
7 power clean/power jerk
2 legless rope climbs 15/12′
Accessory Work
A: Metcon (No Measure)
4 sets of
12 GHD sit up
12 Hip extensions -weighted
12 KB decline push ups
12 Strict pull ups w/3s pause at top