Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Set up blocks/plates so bar is at or above knee
Muscle Clean + FSQ + Push Jerk (1+1+1)x4
*Keep load light/mod
B: Metcon (Weight)
Clean from blocks above / at knee + Jerk : (85%/1+1)x4
C: Metcon (Weight)
Clean pull from blocks: (100%/3)x3
Acc: Metcon (Weight)
Acc.
3 sets
4 tall box jumps
10m DB lunge
GHR 6-8
GHR:
https://www.youtube.com/watch?v=m0AIU1dCVkU
MOD w/ partner:
https://www.youtube.com/watch?v=_FKqvwVPqUQ