Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (3×5 )
*Build each set
Dead stop all reps
Do not drop from top
B: Metcon (5 Rounds for reps)
AMRAP 3
2 D ball over -100/70
7 Push Jerk 135/95
Rest 1 minute
5 Rounds
Rx+
150/100
155/105
Accessory Work
A: Metcon (No Measure)
DB ext rotation x 8
Squat “Y”s x 8
Strict TTB x 8
Hip ext x 16 – weighted
3-4 sets
Extra work
A: Metcon (No Measure)
Working at 75-80%
30 min of
25 cal bike
25 step ups
25 Russian swings – light
50 single unders