Announcements
02/08 – 6:45PM Class Canceled (Set up for competition)
02/09 – All Classes Canceled. Come cheer on your fellow athletes at the Valentine’s Day Massacre!
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation:
4 Rounds:
w/ empty BB
Begin each round with a 8/6 Cal Sprint on rower (60%/70%/80%/90%)
3 Push Press
3 FSQ
3 Thrusters
3 Pullups (Progress to C2B over sets)
B: CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Accessory Work
A: Metcon (No Measure)
3-4 sets of
IYTs x 12
GHD sit up x 24
1 arm OH squat x 6 – heavy