Tues

Beaverton Strength and Conditioning – CrossFit

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Skill Work

Main WOD

A: Skills Practice: Double Unders (15-20 reps at each.)

1) Single unders

2) Power Jump

3) Single/single/power

4) single/single/double

5) double unders

B: Metcon (AMRAP – Rounds)

20min AMRAP

Barbell Complex

DL/Clean/FS/Jerk

#185/125
*Full Clean!

*Must be unbroken to

complete round.

*Goal range is 20-25

Rounds.

*if you get 30+ rounds,

go heavier next time.

Competition WOD

A: Metcon (No Measure)

3 sets of

8 x 1 arm KB press

16 alt lunges w/ KB

4 x tall box jumps / step down

B: Metcon (3 Rounds for time)

3 sets each for times of

8 hang power cleans 185/125

10m front rack lunge

8 burpee over bar

10m front rack lunge

8 strict HSPU

Rest 5 min

C: Muscle-ups (Emom 6 x 5/3 UB )

D: Back Squat (3 x 6 @ 80%)

Accessory Work

A: Metcon (Weight)

Weighted back ext x 10

1 arm DB bench press x 10

1 arm DB row x 10

3 sets

Categories: WOD

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