Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Clean complex
10min Alt EMOM
Odd:
High Hang Power Clean + Hang Clean + Split Jerk
*Begin @50% of 1RM Hang clean and build each set.
*Bar cycling/efficiency
Even:
12 Toes to bar
*Score T2B reps in the comment section
B: Metcon (Time)
4 Rounds for time of:
200m Run
10 Hang Power Cleans 135/95
20 Hand release pushups
Rx+
Treadmill (0.12)
HPCL 155/105
Hand release pushups on 15lb plates
*Choose load that allows you to cycle 10 reps. Keep intensity high.
Extra work
A: Metcon (3 Rounds for time)
12-9-6
Thruster 95/65
Bar MU
Rest 5 min
15-12-9
Thruster 75/45
12-9-6
Ring MU
Rest 5 min
21-15-9
Thruster 45/35
12-9-6
Bar MU