Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10 min EMOM
Odd; 6 Muscle ups
Even: 12 GHD Sit ups
Mod’s:
Pullups + Dips x 2:1
MB Sit ups x 2
B: Metcon (AMRAP – Rounds and Reps)
20min AMRAP w/ a partner
P1: 20/15 Cals on Bike
P2:
5 DL 115/75
5 HPCL
5 Front Squat
5 S2OH
5 Back Squat
Rx+
155/105
Assault Bike
Extra work
A: Metcon (Time)
Working at 75%
10 sets of
20 cal AB – 30 cal AD
12 TTB UB
15 wallball UB 20/14
Rest bt movements to stay at 75% and go UB
Rx+ – 25/16
B: Chest-To-Bar Pull-ups (Reps as follows)
Clusters
X.X.X x 4
Rest 15s / Rest 3-4 min
Pick a challenging rep scheme you can hold onto….
Example : 5.5.5
5 pull up, rest 15s x 3
Rest 3-4 min