Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Overhead Squat (Take 15minutes and build to a 3 rep OHS )
B: Metcon (5 Rounds for time)
Every 3 min for 15 min
10 Power Snatch 115/75
8 Burpee over Bar
10 Toes to bar
8 HSPU
Rx+ – 135/95
TTB UB
HSPU strict UB
MyZone: Yellow (mid/high)
Accessory Work
A: Clean and press 21s (5 x 3 , 6 x 1)
Perform 1 clean and 1 strict press
Quality movement
B: Metcon (No Measure)
4-5 sets of
20 banded face pulls
10 Jefferson curls
10 Deck squats / candle sticks