Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation/Plyo
3 Rounds:
10 Hanging Knee Tucks
8 Wall Balls (Light/Mod)
6 step up/down burpee
B: Metcon (Time)
For Time:
50 Wall Balls 20/14
15 burpee
40 Wall Balls
15 burpee
30 Wall Balls
15 burpee
20 Wall Balls
15 burpee
10 Wall Balls
15 burpee
Rx+
WB 25/16
15′
Extra work
A: Clean complex 2 (Every 2 min for 20 min)
1 power clean
1 hang clean
1 clean
B: Jerk Complex (Build over sets)
12min EMOM
1 Push Jerk + 1 Split Jerk
Accessory Work
A: Metcon (Weight)
4-5 sets of
6/side Windmills KB
6-8 chin ups @ 21X1
12-15 hip ext – weighted