Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (80%x 3 x 3 , 85% x 2 x 3)
B: Metcon (AMRAP – Reps)
7min AMRAP
2 Cal Row
2 Toe to Bar
4 Cal Row
4 Toe to bar
6 Cal Row
6 Toe to bar
Etc.
Score = Total Reps
C: Metcon (AMRAP – Reps)
7min AMRAP
5 Burpee
10 Double Unders
10 Burpees
20 Double Unders
15 Burpees
30 Double Unders
Etc.
Rest 3-4mins between each AMRAP
Morning session
am: Metcon (AMRAP – Rounds and Reps)
Working at 75%
Focus is breathing and solid movements
AMRAP 40 min
600m run
10 strict HSPU
5 Ring MU
100 DUs
Accessory Work
A: Metcon (No Measure)
4 sets – all super sets – no rest between movements
12 x strict pull up
12/side x BSS @ BW
100m OH BB carry – 135/95
Rest 3 min bt sets