Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (Reps as follows)
1 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
B: Metcon (AMRAP – Rounds and Reps)
7min AMRAP:
100m shuttle sprint, (50×2)
10 Air Squats
6 Push ups
Rest 5 minutes, then perform C
C: Metcon (AMRAP – Rounds and Reps)
7min AMRAP:
5 Kettlebell Swings 3/4, 70/53
25 Double-unders
5 Burpee Box Jump Overs, 24″/20″
If you perform C first, rest 5 mins then perform B.
Accessory Work
A: Metcon (AMRAP – Rounds)
5 x 12 of
Standing straight bar curl
CGPU
D ball sit ups – 50/30
Extra work
A: Power Clean (Build to a heavy 1 rep in 12 min)
B: Power Clean (Reps as follows)
After 5 min rest
AMRAP 6 min @ 80% of 1 rep