Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (6 Rounds for reps)
6min EMOM
5 Strict Pullups
5 Strict Dips
Rx+
Pullups weighted
Dips Weighted (Rings)
*5 Pullups & 5 dips performed in the same minute
B: DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
*Walking lunges from the rack position.
*Women use 25’s.
C: Metcon (3 Rounds for reps)
Finisher
3 sets of max reps:
C2B
*Rest 2 minutes between attempts
*Set is finished when you come off the bar/rings
MOD’s: Chin over bar or feet elevated ring rows
Accessory Work
A: Metcon (No Measure)
4 sets of
8/side DB incline bench
8/side DB rows
16 Hip ext weighted
Competition WOD
Morning session
D: Snatch 21s (Add 5# from last)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form