Mon

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (10 Rounds for reps)

Gymnastic skills

10min EMOM

Alt. every minute

5 muscle ups

20sec L-sit Hold

B: Metcon (4 Rounds for reps)

4 Rounds For max Reps

:50sec of work :10sec to transition

*Alternate movement every minute

Double unders

Dips

Run on Tread Cals

Rope Climbs 12′

Rest

Competition WOD

A: Front Squat (3 x 5 @ 32X1 , 40-50%)

B: Push Press (3 x 5 @ 31X1 – 40% ish)

Hold bottom of dip for 1 count

C: Metcon (Time)

For time

2000m row

20 thrusters 105/70

20 C2B pull up

1500m row

15 thrusters 125/85

15 C2B

1000m row

10 thrusters 145/105

10 C2B

500m row

5 thrusters 165/115

5 C2B

30 min cap – go fast

Accessory Work

A: Metcon (No Measure)

1/2 kneel KB press x 8/arm

Face pulls x 20 w/ 1s hold at back

BB floor glute bridges x 8 – moderate

Hold to of squeeze for 2 count

3-4 sets