Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets not for time of
50 DUs
12 Goblet squat thrusters
6 min
B: Back Squat (5 x 2 , 85%+)
C: Metcon (Time)
21-15-9 of
Push press 115/75
Burpees
10 min cap
Rx+ – 155/105
Competition WOD
A: Metcon (No Measure)
Snatch high pulls x 5
Power snatch x 5 from knee
OH squat x 5
Snatch x 5
Empty bar x 2
B: Hang Snatch (5 x 2 , 80-85%)
C: Behind the Neck Press (3 x 3 , moderate – snatch grip)
Press from back rack.
D: Front Squat (3 x 8 , add 15-20# , 1 min rest)
E: Metcon (3 Rounds for time)
3 sets of
25/20 cal AD
15 HSPU
Sprint effort
Rest 3 min b/t
Accessory Work
AA: Metcon (No Measure)
3 x 1 min of Hollow rocks
Rest 2 min b/t
AB: Metcon (Weight)
3 sets of
Russian step up with KB in OH position x 8/leg
Rest 1 min
Weighted pull up x 5 , heavy
Rest 2 min