Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
8min AMRAP w/ a partner
P1 1 rope climb 12′
P2 1 rope climb 12′
P1/P2 – 8 feet up push ups – same time – share a bench
Rx+
15′ Rope
Ring Dips
*Focus is on form/technique/quality of movement
*Number of rounds/score does not matter
B: Metcon (5 Rounds for calories)
5 Rounds each for Max Cals
8 S2OH 135/95
8 burpees
Max Cals on Bike
Rx+
S2OH 155/105
C2B
1:00 of work
*Perform a round every 4 minutes
MyZone: RED!
*Unbroken sets
Accessory Work
Snatch 21s (Light and fast – reps as follows)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form
5 x 3
6 x 1
Build over sets