Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min EMOM
1 Power Clean + 1 Clean + 1 Front sq.
*Begin at 50% of 1RM Power Clean
*Build over sets
B: CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scale HSPU with 1 wall walk for 3 HSPU
Scale weight – 155/95
115/75
Accessory Work
A: Metcon (No Measure)
3-5 sets of
20m HS walk
1 legless rope climb – start seated 12′
(Hold L-sit position on way up , and down if possible)
5 tall box jumps – singles -no rebounds