Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

In 10 minutes

Perform for completion:

4 Rounds

5 DL @70%+-

10 GHD Sit-ups

B: Metcon (Time)

For Time Down and Back:

3,3,4,4,5,5,6,6,7,7 then 7,7,6,6,5,5,4,4,3,3

3 HSPU

3 Snatch 95/65

4 HSPU

4 Snatch

5 HSPU

5 Snatch

6 HSPU

6 Snatch

7 HSPU

7 Snatch
*Perform Round of 7’s twice.

*Yes, it’s a full squat!

Accessory Work

A: Metcon (AMRAP – Rounds)

6 sets of

3-4 strict pull up @ 2010

Rest 1 min

3-4 reps of 1/2 kneel KB press – heavy

Rest 2-3 min

Goal is strict tempo on pull ups

Sub with negatives at 80– x 3-4

Extra work

A: Metcon (5 Rounds for time)

5 sets each for times

15/12 cal AD

10 wall ball 30/20

5 power clean TnG AHAP with GREAT form

Rest 4 min minimum

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