Tues

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Power Clean (Build to a heavy in 15 min)

B: Power Clean (EMOM 10 x 3 reps @ 60-70%)

Touch and Go or Drop and Go

C: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal bike

24 KB swing – full- 53/35

12 TTB

Rest 3 min

Sprint sets – high yellow/red

Competition WOD

A: Clean and Jerk (Build to a max in 20 min)

B: RDL (3 x 8 , heavy)

Romanian Deadlift

C: Metcon (AMRAP – Rounds)

EMOM 20

Odd- 20/15 cal row

Even- 10 HSPU
Scale as needed to finish each set in 45-50s

D: Muscle-ups (12-15 min practice)

Clusters

X.X.X x 3

Rest 30s / rest 3 min

Categories: WOD

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