Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Overhead Squat (3 x 5)
*2 sec pause in bottom position
*Begin @40-50%
*Build each set
B: Metcon (1 Rounds for reps)
In a 14 minute window complete the following
30-20-10
Power Snatch 75/55
Double unders
Directly into
30-20-10
Thruster
Toe to Bar
*If you finish work, max rep burpee box jump overs
in remaining time.
*1st part = 240 reps if completed
Score = Total reps
Extra work
A: Metcon (Weight)
Back squat clusters
10.10.10 x 3
Rest 30s
Rest 3 min
Start at 50%
Accessory Work
A: Metcon (No Measure)
5 sets of
Strict pull up x 5 @ 31X1
Strict dip x 5 @ 31X1
Goblet squat x 5 w/3s hold in bottom