Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Clean complex

10min Alt EMOM

Odd:

High Hang Power Clean + Hang Clean + Split Jerk

*Begin @50% of 1RM Hang clean and build each set.

*Bar cycling/efficiency

Even:

12 Toes to bar
*Score T2B reps in the comment section

B: Metcon (Time)

4 Rounds for time of:

200m Run

10 Hang Power Cleans 135/95

20 Hand release pushups

Rx+

Treadmill (0.12)

HPCL 155/105

Hand release pushups on 15lb plates
*Choose load that allows you to cycle 10 reps. Keep intensity high.

Extra work

A: Metcon (3 Rounds for time)

12-9-6

Thruster 95/65

Bar MU

Rest 5 min

15-12-9

Thruster 75/45

12-9-6

Ring MU

Rest 5 min

21-15-9

Thruster 45/35

12-9-6

Bar MU

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