Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Muscle-ups (10 min EMOM 25% of max ring muscle ups )
MODs
L1: 5 Tranistions on low rings + Ring Dip
L2: 5 Transitions on low rings + 5 Close grip Pushup
L3: 5 Pullup/RingRow + 5 strict dip on bench
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 HSPU
10 Pullups
15 Thrusters 95/65
20/15 Cals on Bike
Rx+
HSPU Strict
C2B
TH 115/95
Assault Bike
Accessory Work
A: Metcon (No Measure)
3-4 sets of
Strict pull up/row x 4 @ 2010
Strict DB press x 4 @ 2010
BSS x 4/side @ 2010 – weighted
Extra work
A: Metcon (AMRAP – Rounds)
AMRAP 5
5 deadlift – 275/205
7 TTB
Rest 5 min
AMRAP 5
4 burpees
6 DB box step overs