Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (5 x 3)
*Begin at 50% and build
*Dead Stop
*Double overhand for as long as possible.
B: Metcon (5 Rounds for time)
5 Rounds each for time:
5 Devils Press 35’s/25’s
10 Hang Power Cleans 135/95
15/12 Cals on Bike
Rx+
Devils Press 45/35
HPCL 155/105
Assault Bike
MyZone: RED
*Time cap for each round is 1:15
*Modify to finish under this time frame
Extra work
A: Overhead Squat (Build to a 3 rep in 15 min)
B: Snatch complex (Every 1:15 for 10 sets)
1 power snatch
1 hang squat snatch
1 OH squat