Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)


4 Rounds:

3 Satch Balance w/ BB

3 Snatch w/ BB

10 Cals on Bike (60%,70%,80%,90%)

B: Metcon (Weight)

20min EMOM

5 Burpee

1 Snatch (Begin at 50% and build)

Accessory Work

A: Metcon (No Measure)

3-4 sets

8-12 seated Arnold press

8-12 Pendlay rows – moderate-palm out

8/side BSS

15 hip ext

Extra work

A: Metcon (Weight)

Every 30s for 6 min

1 power clean and power jerk

Start at 50% and build

B: Back Squat (Clusters 5,5,5 x 3 – 55%+ and build )

Rest 20s

Rest 3 min

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