Tuesday

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

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