Mon

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Activation/plyo:

3 Rounds

6 Banded KB Russian Swing 53/35 (Blue/Red)

https://www.youtube.com/watch?v=NrrPr1pAtqw

s/s

3 Tall Box Jump w/ step down

B: Deadlift (3×8 )

*Build each set

C: Metcon (Time)

5 Rounds for time of:

12 Toes-to-bar

9 Push press 115/75

6 Tall box jumps 34/28

D: Metcon (Time)

Finisher/Murph Prep

W/ a partner accumulate 250 Pushups

Rx+ Vest

Extra work

A: Front Squat (5 x 5 @ 60%)

B: Weighted Pull-ups (5 x 5 – AHAP)

Snatch 21s (C)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form

Categories: WOD

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