Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (80-85%x4x5)
B: Metcon (AMRAP – Rounds and Reps)
14min AMRAP
4 Cleans @80%
200m Run
Extra work
A: Metcon (Weight)
Every 90s for 15 min
1 x power snatch
1 x OH squat
1 x snatch
Start at 60-65% of power snatch and build over sets
B: Snatch Grip Deadlift (3 x 5 @ 110% of snatch)
Accessory Work
A: Metcon (No Measure)
4-5 sets of
Seated DB curls x 12
Bench press x 12 – moderate
Russian twists x 24
1 leg KB RDL x 6/side