Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets with a light KB
12 alt lunges (6/leg)
6 Goblet squats
B: Back Squat (Build to a max in 20 min)
C: Metcon (Weight)
EMOM 10 of
3 TnG power clean/jerk
Start light – build
Competition WOD
A: Metcon (Weight)
Snatch drops
3 x 5 – light and fast
No dip/drive
Just drop under
B: Snatch (3 x 2 , 85%+)
C: Metcon (Time)
100 DUs
10 MU
50 wallball – 25/16
25 C2B pull ups
50 wallball
10 MU
100 DUs
Accessory Work
A: Metcon (No Measure)
3 sets of
1 arm KB press x 8
Rest 1 min
Horizontal ring row x 8
Rest 1 min