Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
6min EMOM
Clean complex
Power Clean + Hang Clean + Push Jerk + Split Jerk
*Build up to weight being used in WOD.
B: Metcon (5 Rounds for time)
5 Rounds each for time:
Row 15/12 Cals
6 Burpee over Erg
6 Hang Power Clean 155/105
Rx+ 165/110
*perform round every 4 mins
Morning session
am: Metcon (Time)
50-40-30-20-10
AB cals
Wall balls 25/20
Accessory Work
A: Snatch 21s (Add 5#s from last)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form