Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min Alt EMOM
Odd – Back Squat @60% x 6 reps
Even – :20sec L-Sit
*Score in comments how many breaks you had to perform on L-Sits
A: Metcon (Weight)
in a 20minute window complete the following:
50 3/4 KB Swings (53/35)
10 Strict HSPU
40 3/4 KB Swings
8 Strict HSPU
30 3/4 KB Swings
6 Strict HSPU
20 3/4 KB Swings
4 Strict HSPU
10 3/4 KB Swings
2 Strict HSPU
Sub HSPU with wall walks -5/4/3/2/1
in remaining time, build to a max snatch
*Score your time of completing part 1 in the comments.
Accessory Work
A: Bench Press (Clusters 5.5.5 x 3)
B: Metcon (No Measure)
4 sets of
BSS x 5 w/DBs – 35/20
Chin up static hold x 30-40s
Dips x 5 w/3s hold in bottom