Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Muscle Clean + 3 Front squats ((1+3) x 4)
Perform 1 muscle clean directly into 3 front squats
*Keep load light/move fast
B: Clean and Jerk ((3+1) 50% (3+1) 60% (3+1) 70% (3+1) 80% (3+1) 85%)
Perform 3 cleans + 1 jerk each set
C: Metcon (Weight)
Push press behind neck + Jerk behind neck
(2+2) 4
*Keep load under 70%
Acc.: Metcon (No Measure)
Acc.
3-4 sets
Feet eleavted Ring Rows x 10
s/s
Feet elevated pushups on rings x 10
s/s
Hip Ext. (Weighted) w/ 2 sec pause at top x 10