Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Snatch complex
10min EMOM
Tall Snatch + Hang Snatch
*Keep loads light, move fast.
B: Metcon (AMRAP – Rounds and Reps)
13min AMRAP
200m Run
12 Alt. DB Snatch 50/35
8 Burpee over DB
Accessory Work
A: Metcon (No Measure)
4-5 sets
BB curls x 12
CGPU x 12 @ 31X1
1 arm KB sit up x 12/side
Extra work
Clean and Jerk 21s (A)
Start at 40% and add 5# each set – focus on speed and form