Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
B: 1k row -cooldown @ 70% (No Measure)
Competition WOD
AA: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Morning session
A: Metcon (No Measure)
3 sets of
5 x bottoms up KB press
5 x Goblet squat
5 x split jerk w/bar
B: Clean and Jerk (80/85/90% x 1 ; repeat)
C: Snatch (70/75/80/85% X 1 ; repeat)
D: Front Squat (3 x 6 @ 73%)
Accessory Work
A: Metcon (No Measure)
3 sets of
10 weighted back ext
15 weighted sit ups
30s weighted Pike stretch