Tues

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

5 rounds for time of

5 deadlift – 165/115

5 burpee over bar

SPRINT!!

B: Metcon (Time)

For time

21 KB swing – 53/35 – 3/4 high

21 Pullups

42 DUs

15 KB sw

15 pullups

30 DUs

9 KB sw

9 pullups

18 DUs

8 min cap

Rx+ – all UB sets

Competition WOD

A: Clean/Jerk BB warm up (2Xs)

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 6

Power clean from knee x 6

Clean from knee x 6

Power jerk x 6

Split jerk x 6

B: Power Clean (5 x 2, 85%)

C: Metcon (Time)

21-15-9 of

Thrusters 115/75

Box jumps 24/20

D: Handstand Push-ups (Clusters 5.5.5 x 3 strict)

Pick a number you can complete all clusters with

Rest 20s / rest 3 min

Accessory Work

A: Metcon (Weight)

3 sets of

5 weighted ring pullups

Rest 1 min

5/leg Russian step up w/1 arm OH KB hold

Rest 2 min

Categories: WOD

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