Tues

Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Time)

5 rounds of

200m run

5 deadlifts – 70% max

10 DB push press – heavy

Time cap – 12 min

B: Metcon (AMRAP – Reps)

In 10 min complete as reps as possible of

Wallballs – 20/14

Each time you break perform 1 legless rope climb – 15/12′

Competition WOD

A: Snatch BB warm up

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

B: Metcon (Weight)

Complete the following complex

8 x power snatch

8 x OH squat

8 x Good morning

8 x back squat

8 x Deadlift

This is to done UB so use a light weight to start – rest 2 min b/t sets

4 sets

C: Power Snatch (3 x 3 @ 80%)

D: Metcon (AMRAP – Reps)

With a partner

1 person runs on tread for 2 min

1 person does max reps of…..

1st round – KB swings 3/4 heigth

2nd round – HSPU

3rd round – back squats 185/135

4th round – Deadlifts 185/135

Score is cals + reps

Accessory Work

AA: Metcon (No Measure)

5 sets of

10 ring rows feet elevated

10 V ups

3 wall walks w/3s hold at top

Categories: WOD

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