Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Snatch Balance (4×3)
Light/Fast
B: Metcon (Weight)
7min EMOM
Snatch + Hang Snatch (Above Knee)
*Start at 50% and build over sets.
C: Metcon (5 Rounds for calories)
5 Rounds each for time:
Perform a set every 4 minutes
1min of work, 3 minutes of rest
10 Power Snatch 75/55
6 D-Ball Squats 100/70 (Held in front carry position)
Max Cals on Bike in remaining time
*Athlete should be on bike no later than the :40sec mark. Modify
to acheive this.
Accessory Work
A: Metcon (No Measure)
3-4 sets
6/side reverse knee touches
12 hip extensions – weighted
12 Arnold press -DBs
Extra work
A: Snatch complex (Build to a heavy in 15 min)
1 power snatch
1 hang squat snatch
1 OH squat