Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Muscle snatch + Snatch balance
(1+1) x 4
*Keep loads light and work positioning.
B: Metcon (Weight)
Snatch from blocks (12-15 minutes)
Work up to a heavy single for the day with no misses.
*If you miss, redo the lift.
C: Snatch Pull ((110%x2) x 3 )
*Snatch Pull from blocks
D: Metcon (Weight)
Acc.
3-4 sets
6-8 GHR’s on GHD or partner Ecc.
6 IYT’s prone on incline bench
10 DB Curl and Press