Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Snatch Balance (15min Clock)
Min 1-10: Build to a heavy snatch balance
Min11-15:
2×3 @75%
*Focus on speed, tension in the bottom and holding the position.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15/12 Cals on BIke
10 Pull-ups
5 Snatch 95/65
Rx+
Assault Bike
C2B
Snatch 115/75
Accessory Work
A: Metcon (No Measure)
3-4 sets
IYTs x 12
Banded facepull x 12
Banded Good Mornings x 12
(down slow – up fast)