Beaverton Strength and Conditioning – CrossFit
A: Warm-up (No Measure)
2 Rounds for completion:
10 KB Push Press
(5ea)
10 Hollow Rocks
B: Overhead Press (Clusters) 5.5.5 x 3 @ 60-70%
Rest :30 bt clusters
Rest 3 mins between sets
C: Metcon (AMRAP – Rounds and Reps)
12min AMRAP
5 Wall Balls 20/14
8 Burpee
1 Power Clean 225/155
Competition WOD
A: Metcon (No Measure)
3 sets of
20 banded good mornings
20 pass throughs
20 OH squats w/PVC
30s / arm banded shoulder stretch
B: Metcon (Time)
For time, female team members will complete:
1,800-m run
60 overhead squats w/ pull-up hang, 105 lb.
100 GHD sit-ups w/ deadlift hold, 315 lb.
The males will start at the 8 min mark as long as all females are done running , and can not advance to either station until females finish that station
1800m run
60 OH sq @ 155# w/hang
100 GHD w/Deadlift hold at 405#
Time cap: 20 minutes
Goal – Ladies – sub 16min
Men – finish with less than 30 reps to go
C: Push Press (3 x 5 @ 31X1 – moderate)
Accessory Work
A: Metcon (No Measure)
IYTs x 10
20m HS walk
Squat hold x 2 min
3 sets