Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Snatch + OHS (10min EMOM)
10min EMOM
Snatch + OHS
*Begin at 50% or 1RM snatch
*Build each set
*Focus: Speed / Positioning
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
7 Pull-Ups
14 Ring-Pushups
21 Air Squats
28 DU
*Rings setup should be couple inches from floor .
*Athlete can also elevate feet using box/bench.
Extra work
A: Metcon (Time)
10 sets of
400m treadmill / outside
10 feet up KB push ups
10 feet up ring row
Work at 80%
B: Clean and Jerk 21s (5 x 3 ; 6 x 1 – light and fast)
Start at 40% and add 5# each set – focus on speed and form
Accessory Work
A: Metcon (No Measure)
30-40s static hold – chin over bar
60s plank hold – weighted over box
60s / side anti-rotation squat hold
3-4 sets