Beaverton Strength and Conditioning – CrossFit
A: August Monthly Challenge (Time)
Max dead bar hang
Skill Work
A: Skills Practice: Toe to Bar (3 sets of each)
1) Kip Swing
2) Kip Swing + Shldr behind bar
3) Knee to waist
4) Knee to Chest
5) Knee to Elbow
6) Toe to Bar
*Goal is efficiency/perfect
movement at each step
Main WOD
B: Metcon (AMRAP – Rounds and Reps)
25min AMRAP
Air Dyne: 30 Cals
Toe to Bar: 15
Overhead Plate Lunge (45/35)
(Down and Back)
Muscle up: 5
Rx+
(55/45) Plate
Assault Bike
T2B Unbroken
Muscle up Unbroken
Competition WOD
A: Metcon (Time)
30 cal bike
15 TTB – UB
5 rounds for time
Rest before TTB to go UB
B: Metcon (Time)
30 cal row
7/4 MU – UB
5 rounds for time
Rest before MU to go UB