Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation:
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