Beaverton Strength and Conditioning – CrossFit
Skill Work
A: Toes-To-Bar (3 x 3-5 )
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
B: Metcon (Calories)
20min AMRAP
Bike for max cals
200m Run at every 5min mark
Rower for max cals
Score = Total Cals
*At 3,2,1 Go start with Run.
*When you return from run,
change from bike to rower or
rower to bike.
Competition WOD
A: Metcon (Weight)
5 sets of
6 weighted ring pull ups
6 weighted ring dips
6 Goblet squats w/10s hold in bottom 70/53
B: Metcon (Weight)
Muscle clean + FS
3 x 3 @ 50-60%
C: Clean (Every 30s til fail )
Perform 1 clean each 30s
Add 10# per set until fail x 2
Rest 5 min
Start over
135/95 start weight
D: Metcon (Time)
For time
3-6-9…..27-30
Cal row
Wall ball 25/16