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