Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
High Pull + Snatch from blocks (@ or above knee)
(1+1) 5
*Keep loads light and move efficiently
*High elbows, keep bar close to body.
B: Metcon (Weight)
Snatch from the blocks above the knee: (80-85%/1)x5
*No misses, redo if you miss
*Build up, then perform working sets
C: Metcon (Weight)
Snatch pull from blocks: (100%/3)x4
D: Metcon (Weight)
Acc.
3-4 sets
3 Seated Box jump w/ step down
10 Banded hip ext on GHD
10 Hanging straight leg raises