Beaverton Strength and Conditioning – CrossFit
Skill Work
A: Gymnastics Skills Practice: (12 Minutes) Bar Muscle Up (3-5 reps x 3 sets @ each)
Master each step before moving on.
1) Small Kip
2) Kip with straight arms, pull with lats, shoulders behind bar
3) Kip + Hip to bar
4) Transitions
5) Hip to bar + Fast sit up/transition
B: Metcon (AMRAP – Rounds and Reps)
25min AMRAP
400m Run
DB Farmers carry 200m 70’s/53’s
5 Rope Climbs 15’/12′
Rx+ Woodway Run .25
Legless rope climbs
Competition WOD
A: Metcon (No Measure)
3 sets @ 80% of
8 Goblet sq
8 push press KB
8 TTB
B: Metcon (Time)
For time
AD cals @
42 – 30 – 18
Back squats @
21 x 225/155
15 x 255/175
9 x 275/195
No reracking bar- go UB
C: Power Snatch (Clusters 3.3.3 x 4 @ 60% and build)
Touch and Go
Rest 15s
Rest 3 min