Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Box Squat (3 x 8, 40-50% , build over sets )
Focus on tall chest , flat feet , pause 1s at bottom , knees over toes
B: Metcon (Time)
For Time:
1000m Row Buy in,
50 Wall Balls (20/14)
40 Pull-Ups
30 Burpees
20 HSPU
10 Cleans (205/145)
Rx+
WB (25/20)
C2B
Cleans (245/160)
Competition WOD
A: Clean (Every 30s until fail)
Perform 1 clean every 30s until you fail that weight 2 Xs. Build by 10# each set
Start at 165/115
Rest 5 min then start over, trying to meet or beat 1st round
B: Behind The Neck Jerk (5 x 3 @ moderate- focus on speed under)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20m HS walk
20 cal tread sprint
3 rounds of Cindy – as follows
C2B pull up x 5
Ring push up x 10
Goblet squat 35/26 x 15
Accessory Work
A: Metcon (No Measure)
4-5 sets of
Incline DB bench x 8 @ 31X1
Pendlay row x 8 @ 21X1
Hip ext x 12-15 w/ 2s hold at top