Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Clean complex
10min EMOM
3 Postion Power Clean
Floor
Hang
High Hang
*Hang onto bar for entire complex
*Begin at 50% and build each set
B: Metcon (AMRAP – Rounds and Reps)
14min AMRAP
20/15 Cals on Bike
20m Walking OH Plate Lunge (45/35)
5 Muscle Up
Extra work
A: Back Squat (Clusters 5.5.5 x 3 )
Add 5-10# from last time
Rest 20s
Rest 3 min
Use these sets/reps to focus on form
Accessory Work
A: Metcon (No Measure)
3-4 sets
1/2 kneel KB press x 6 – heavy
1 leg KB RDL x 6/side – heavy
D ball sit up x 12 – heavy 30/20