Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min alt. EMOM
Odd: 2 Hang Power Snatch + 1 OHS @ 60% 1RM Snatch
Even: 12 GHD Sit ups
*MOD’s: MB Sit ups 20/14
B: Metcon (4 Rounds for reps)
4 Rounds, each for max reps:
In a 2:15 window:
400m Run
Max Reps OHS 115/75
*Perform a round every 5 minutes
*Scale run to make it back at 1:45 (200m/300m)
Accessory Work
A: Metcon (Weight)
3-4 sets of
1 arm seated curl to press x 8
1 arm DB row x 8
Alt Cossack squat x 16
Extra work
A: Metcon (AMRAP – Reps)
90s max rep S2OH – 135/95
Rest 90s
60s max S2OH -165/115
Rest 60s
30s max S2OH – 185/125