Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
6min EMOM
Snatch + Hang Snatch
*Build each set
*Reset and get a quality setup position
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 15mins
50 Double-unders
10m Handstand Walk
5 L-sit Pull-ups, strict
MODs: Bear Crawl
Extra work
A: Clean and Jerk 21s (Add 5# from last)
Start at 40% and add 5# each set – focus on speed and form
B: Metcon (AMRAP – Rounds)
3-4 sets
10 x DB Cuban presses
10 x BB glute bridges
10 x GHD sit ups