Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

10min alt. EMOM

Odd: 2 Hang Power Snatch + 1 OHS @ 60% 1RM Snatch

Even: 12 GHD Sit ups
*MOD’s: MB Sit ups 20/14

B: Metcon (4 Rounds for reps)

4 Rounds, each for max reps:

In a 2:15 window:

400m Run

Max Reps OHS 115/75
*Perform a round every 5 minutes

*Scale run to make it back at 1:45 (200m/300m)

Accessory Work

A: Metcon (Weight)

3-4 sets of

1 arm seated curl to press x 8

1 arm DB row x 8

Alt Cossack squat x 16

Extra work

A: Metcon (AMRAP – Reps)

90s max rep S2OH – 135/95

Rest 90s

60s max S2OH -165/115

Rest 60s

30s max S2OH – 185/125

B: Back Squat (5-3-1 ; 5-3-1 – wave load )

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