Wednesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

5 Pullups + 5 Dips (Both Strict)

Rx+

Add weight

B: Metcon (Time)

For Time:

10 Cleans 135/95

8 Cleans 155/105

6 Cleans 185/125

4 Cleans 205/135

2 Cleans 225/155

*After each set of cleans perform 25 DU’s
Use same bar, Change your own weight.

Scaled:

95/65

115/75

135/95

155/105

185/125

Accessory Work

A: Metcon (No Measure)

3-4 sets

8/side DB ext rotations

8/side Cossack squat – hold plate with extended arms

16 hip extensions – weighted

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