Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 3 Rep Push Press
15 minutes:
Build to a heavy
3 Rep Push Press
B: Metcon (AMRAP – Reps)
4 Rounds for Max Reps:
1 minute burpees to 6″ target
(or touch pull-up bar)
1 minute box jumps (24/20)
1 minute push ups
Rest 1 minute
Competition WOD
A: Metcon (Weight)
No contact muscle snatch
3 x 3 – moderate
B: Snatch (Every 90s for 15 min – build to max)
C: Metcon (Weight)
Every 90s for 15 min
1 x clean
1 x front squat
2 x split jerk
D: Metcon (Time)
5 rounds for time
10 thrusters 135/95
10 C2 B pull ups
20 cal row
Accessory Work
A: Metcon (No Measure)
4 sets of
12 GHRs
12 weighted sit ups
12 DB ext rotatation on knee
12 Cuban press BB