Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
5min EMOM
Power Snatch
*mod weight
*Focus is on form
*Build in small
increments
B: Metcon (AMRAP – Reps)
20min EMOM Ladder
Even: 2 Power Snatch (115/75)
Odd: 25 DU/40singles
*Add 1 PSN every round
*DU’s stay the same
Rx+ 135/95
Score = Total reps
2 single unders = 1 DU
Competition WOD
A: Metcon (Time)
21-15-9 of
Synchro burpee over bar
Synchro OH squat – 95/65
Synchro C2B pull up
MF – MF
!st pair split time
2nd pair over all time