Monday

Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: Warm-up (No Measure)

3 Rounds for completion:

20 DU (*efficiency work)

3 High Box jump
(build as you go/step down)

*focus is on hip ext.

B: Thruster (EMOM 10 x 5 reps)

Men – start 95#

Ladies – 65#

Build over sets if possible

C: Metcon (Time)

5 Rounds For Time

15 Pull ups

25 Sit ups

35 Double Unders

Rx+ w/ vest 20/15

unbroken

Competition WOD

A: Metcon (No Measure)

3 sets not for time of

5 tall box jumps

20 hollow rocks

5 KB push press – moderate

B: Toes-To-Bar (Max rep in 3 min)

Rest 3 min b/t each

movement

C: Handstand Push-ups (Max rep in 3 min)

D: Metcon (Calories)

Airdyne

Max cal in 3 min

E: Thruster (Max rep in 3 min @ 135/95)

Accessory Work

A: Metcon (No Measure)

Frog stand to headstand x 5

Candle stick/pistol x 5/leg

Forward/shoulder roll x 3

3 sets