Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Sumo Deadlift (5×3)
*Build each set
B: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
15 Power Cleans 135/95
30/25 Cals on Bike
Rx+
155/105
Assault bike
Extra work
A: Metcon (Weight)
Every 2 min for 20 min
Pause front squat x 2 @ 60-65%
Hold bottom for 2s
B: Metcon (Time)
For time
20 strict HSPU
20m HS walk
20 strict C2B
20m HS walk
20 front squat 95/65
20m HS walk
20 power snatch 95/65
20m HS walk
Accessory Work
A: Metcon (AMRAP – Reps)
Pull up clusters
Example – 5.5.5 x 3
5 pullup, rest 15s – 5 pullup, rest 15s – 5 pullup = 1 set
Pick a rep scheme you can be successful with.