Tuesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Activation

3 Rounds:

3 Press + 3 Push Press + 3 Push Jerk (BB, add weight each round)

5 DL (Slightly heavier than working weight in wod)

8 Alternating Box step ups (R2: Jump up R3: rebound)

B: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Accessory Work

A: Metcon (AMRAP – Rounds)

3-4 sets of

IYTs x 8

Hip extension x 12 – weighted

Strict straight leg raise (hip high) x 8-12

Jefferson curl x 8 -slow

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