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