Tues

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

3 rounds for time of

42 DUs

30 push press 65/45

18 Pull ups

Rx+ – DUs = UB

95/65

Strict pull ups

B: Deadlift (5 x 3 , 80% ; build over sets)

Competition WOD

B: Snatch (3 x 2 . add 5#)

A: Power Snatch (3 x 2 , add 5#)

C: Power Snatch (10 x 5 TnG , 155/105 , rest 1 min)

D: Metcon (Time)

3 rounds for time of

25/20 cal AD

10 OH squats 135/95

5 MU

Accessory Work

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