Tues

Beaverton Strength and Conditioning – CrossFit

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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

Categories: WOD

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