Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
3 Rounds for completion:
8 KB Swings Russian
8 FR Lunges (Alt)
8 KB RDL
B: Deadlift ( DL (Clusters) 5.5.5 x 3 @ 60-70%)
Rest :30 bt clusters
Rest 3 mins between sets
C: Metcon (Time)
Run : 800m
Then
Push Jerk (#135/#95)
Power Clean
BSQ
15-10-5 for time
Competition WOD
A: Metcon (Time)
2015 regional # 3
F1 – M1
.5 mile run
50 wallball
F2 – M2
.4 mile run
40 wallball
F3 – M3
.3 mile run
30 wallball
20 min cap
20/14# ball to 10′
B: Snatch (1 rep max in 6 min)
Accessory Work
A: Metcon (No Measure)
30-60s wall bridge hold
20/arm banded ext. rotations
2 min squat hold
3 sets