Weds

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

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