Wednesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 4

2 Hang Snatch

EMOM 4

Hang Snatch
*Keep loads light/mod and hang onto bar for complex.

*Then build to heavy for the day.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

7 Hang Power Snatch @60% of A or 95/65

7 Burpee over bar

Rest 3 minutes

AMRAP 5

7 Russian KB Swings 53/35

7 HSPU

Rx+

HPSN 115/75

Bar Facing burpee

KB 70/53

HSPU Strict
Score = total rounds and reps combined from both AMRAPs

Track and Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

5 Rounds

Every 2 minutes

30 sec Tread @ 90%

6 Jump Change Lunges (3/side)

3 Jump Squats

A/B/C: Metcon (No Measure)

AMRAP 10

10/8 Cals Rower

100m D Ball Carry

A/B/C: Metcon (No Measure)

AMRAP 10

20/15 Cals Bike

12 SA Ring Row (6/side)

10 Push-up

Tuesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

EMOM 10

Odd: 15 TTB

Even: 15 V-Up

B: Metcon (Time)

For Time:

500m Row / 400m Run

50 Deadlift 185/135

500m Row / 400m Run

50 Back Squat 135/95

500m Row / 400m Run

50 S2OH 115/75

Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10

Clean + Clean + Split Jerk
*Begin @50% and build

B: Metcon (Time)

5 Rounds for time:

2 Rope Climbs 15′

20 Wall Balls 20/14

Monday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

4 Rounds

400m Run

10 Alt DB Snatch

10 Alt Lateral Lunges

A/B: Metcon (No Measure)

EMOM 12

-Alternate Movements Each Minute-

1. 15 Wall Balls

2. 16 Ball Slams

3. 30 sec MB Russian Twists

C: Metcon (No Measure)

4-5 Rounds

2-3 Rope Climbs

6/side SA DB Push Press @ 31X1

7/side BB SLDL
-Weights should be challenging. Rest as necessary between movements.

Sunday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

AMRAP 14

400m Run

100m Pinch Grip Plate Carry

14 Alt Side Plate V-ups

A/B: Metcon (No Measure)

5 Rounds

On a 90 sec clock:

50 Double Under

8 Two Hand KB Clean

Max Cals Rower

Rest 90 sec between rounds
-Sub 30 sec SU for DU

C: Metcon (No Measure)

3 Rounds

30-40 sec Side Plank/Star Plank/side

Rest 30 sec after each round

Olympic Lifting

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Power Clean + Power Jerk

4 (1+1)
*Perform all 4 sets at 50-60%.

*Focus on using the catch to cycle bar overhead

B: Metcon (Weight)

Hang Clean + Split Jerk

4 (1+1)
*Begin at 50% and if form allows, build to a moderate/heavy for the day.

C: Metcon (Weight)

Clean deadlift

4×3 @80-90%
*Perform deadlift with your clean setup and stand with a smooth controlled speed.

Acc: Metcon (Weight)

3 sets

10/side 1-Arm DB press

15 Banded Good mornings

12 hanging/supine straight leg raises

Saturday

Beaverton Strength and Conditioning – CrossFit

Main WOD

Act.: Metcon (8 Rounds for reps)

Tabata (Alternating)

:20 on :10 off

Max Double Unders

Max Weighted situps (Plate across chest)

A: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

7 OHS 95/65

7 S2OH 95/65

Rx+

115/75
*P1 performs a full round and then P2 Performs a full round.

*Score = Rounds and reps combined

B: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

200m Run (Both)

14 Alt. Burpee Box Jump Overs 24/20

Rx+

30/24
*Score = Total rounds and reps combined.

C: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

16 Synchro 1-Arm DB/KB Snatch 50/35

10 Alt. Tire Flips
*Score = Total rounds and reps combined.

Sat B

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (Time)

14 min to complete

With a partner

200/150 cal bike – combo-175

100 D ball over – 70/50 minimum

P1 – 20/15 cal

P2 – 5 D ball over

Rotate when both are done each set

B: Metcon (AMRAP – Rounds)

AMRAP 14

Rotate each round

P1 – 10 wallball – heavy

5 burpees

5 TTB / 10 hang knee tuck

P2 – rest

C: Metcon (AMRAP – Rounds)

Alternating sets of

20 plank knee to elbow

5 sets each

Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (AMRAP – Rounds)

AMRAP 13

15/12 cal bike – 80%

16 alt DB bench (8/8)

12 chin up / palm up rows

A/B : Metcon (AMRAP – Rounds)

AMRAP 13

30 cal run – 80%

12 V ups

24 Russian twists – medball

12 jump squats – use medball for intensity if form allows

C: Metcon (AMRAP – Rounds)

Tabata style

Alt each set – 20s work – 10s transition

D ball curls

Banded tricep push downs

8 sets each