Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM (Alt)
Odd: 10m HS Walk or 30 sec hold
Even: 12 GHD Situp (or Heavy MB Situp)
B: Metcon (Time)
4 Rounds For Time:
21/15 Cal Row
15 Pull-ups
9 Burpee Box Jump Overs 24/20
MyZone:
Yellow / Red (low)
B: Metcon (Time)
4 Rounds For Time:
21/15 Cal Row
15 Pull-ups
9 Burpee Box Jump Overs 24/20
MyZone:
Yellow / Red (low)
Accessory Work
A: Metcon (AMRAP – Rounds)
4 sets of
DB ext rotation x 8 / arm
BSS x 8 / leg @ 25/15#
Hip ext x 12
Extra work
A: Snatch 21s (5 x 3 ; 6 x 1 – light and fast)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form