Beaverton Strength and Conditioning – CrossFit
Main WOD
A: High Box Jump (4×4)
Complete 4 reps of a high box jump and step down each rep.
Focus is on extending the hips.
B: Deadlift (4×3)
Rest 60-90sec between sets
C: Metcon (Time)
5 Rounds for time
Run: 200
Candlesticks: 10
Pull-up: 5
See Candlestick video:
https://www.youtube.com/watch?v=WXoNNx-uOtU
Competition WOD
A: Metcon (Weight)
3 sets of
5 weighted ring pull ups @ 31X1
5 weighted ring dips @ 31X1
10 walking lunges w/2KB in front rack
B: Snatch Balance (3 x 3 , moderate)
C: Snatch Pull (High pulls 3 x 3 – 70-80%)
D: Snatch (Every 30s for 8 min – 80%+)
E: Metcon (4 Rounds for time)
20/15 cal row
8 HSPU
4 box jumps – 32/28
Rest 3 min
4 sets