Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Front Squat (3 x 5 60% and build)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Double Unders

10 Alt. DB Snatch 50/35

20 Double Unders

10 1-Arm DB S2OH 50/35- 5/5

Accessory Work

A: Metcon (No Measure)

4-5 sets of

Strict pull up x 8

Strict dips x 8

Weighted step up x 8/leg

Extra work

A: Clean and press 21s (5 x 3 ; 6 x 1)

Perform 1 clean and 1 strict press

Quality movement

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