Wednesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10 (Alt)

Odd: 6 back squat

Even: 3 cleans @ 60%

*Bar loaded at 60% of 1RM Front Squat for both lifts.

B: Metcon (Time)

5 Rounds for time:

500m Row or 35/25 Cal Bike

15 Pullup

10 Box Jump 24/20

5 Push Jerk 135/95

Rx+

Box Jumps 30/24

Push Jerk 165/115

Accessory Work

A: Metcon (No Measure)

4-5 sets of

Back ext x 12 – 1s hold at top

30 – 45s hold chin over bar – palm in

1 min plank – weighted

Extra work

A: Snatch 21s (5 x 3 ; 6 x 1)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form

Categories: WOD

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