Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
10min EMOM
Midline &
Conditioning:
even: 15/12 Cal Row/bike Sprint
Odd: 20sec Hollow Rocks
B: Metcon (Time)
5 Rounds for time:
3 Press (#115/#75)
6 Push Press
9 Push Jerk
12 Back Squat
Competition WOD
B: Metcon (Time)
As a mixed pair, complete the following for time
120 DUs – each – relay
120 C2B pull ups – total – sets of 15
120 hang power snatch – total – 95/65
120 DUs -each – relay
15 min cap
A: Metcon (No Measure)
4 rounds at 70%
15 double DB bent over rows
10 jump squats
5 muscle snatch BB
C: Snatch Grip Deadlift (3 x 3 @ 62X2 – 100% of snatch)
2s hold at high hang
2s hold at above knee
2s hold at below knee