Wednesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (10.10.10 x 3 )

*Perform sets @50% +/-

*Rest 30sec between clusters.

*rest 2-3mins b/t sets

B: Metcon (4 Rounds for time)

Sprint Sets!

7 Heavy Wall Balls 30/20

5 Burpee Box Jump Overs 24/20

15/12 Cals on Bike

*Perfrom a round every 4 minutes.

*4 Rounds total

Olympic Lifting

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall snatch (5×2)

https://www.youtube.com/watch?v=dCiugtIWFrU
Keep loads light to perform the movements correctly.

B: Snatch (5×2 w/ 2 sec pause below knee, 2 sec pause in bot.)

*Begin at 50-60% and build.

C: Power Snatch (5×1 )

*Begin at 50-60% and build over sets.

Acc.: Metcon (Weight)

3 Sets

10 BB Good Mornings

10 1-Arm DB Bench

10 1-Arm DB Row

Saturday Burn

Beaverton Strength and Conditioning – Bulldog Burn

Metcon (No Measure)

AMRAP

-Follow the Leader-

10 Alt. DB Snatch

6 Burpees

10 SA DB Push Press 5/Side

10 Box Jumps

Saturday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (8 Rounds for reps)

Alt. EMOM 8

Odd: 5 Muscle Ups

Even: 5 Thursters 135/95

B: Metcon (Time)

Partner “Kelly”

5 Rounds for time with a partner:

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Rx+

Box 30/24

WB 25/16
*Run together, divide reps anyway you like.

Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

6/side Bulgarian Split Squats

6-12 Chin ups

12/side Tricep Kickbacks

100m Run @ 75%

A/B: Metcon (No Measure)

20/15 Cals Bike @ 80%

8 Double KB or BB Deadlift

8 Ab Wheel/BB Rollouts

C: Metcon (No Measure)

5 Rounds

Superset

5-8 Close Grip DB Bench Press

Max Rep Hammer Curls

Rest 90 sec between rounds

Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (4 Rounds for time)

Energy system training:

Every 3 minutes for 4 Rounds:

15/12 Cals on Bike at 100% effort

Rx+

18/15 Cals on bike

B: Metcon (Time)

12-10-8-6-4

DB Hang Clean Thruster 50’s/35’s

C2B Pullups

*After each round 25 Double Unders

Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Calories)

Working at 70% effort or lower

On a 25min Clock perform the following:

Ski Erg/Row/Bike for cals

*Every 5 minutes (including 0:00) 100m Farmers carry DB’s or KB’s.
*Change apparatus every 5 minutes.

Thursday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (No Measure)

Bike, Tread, or Rower – Athletes choice!

4 Rounds

60 sec Green

45 sec Yellow

15 sec Max Effort

B/C: Metcon (No Measure)

EMOM 8

KB Complex

5 KB SDHP

5 KB Swing

5 KB Goblet Squat
-Weight should be challenging.

B/C: Metcon (No Measure)

AMRAP 8

10-12 DB or Suspension Strap Reverse Fly

12 Alt. Reverse Lunge

12 Plank Ups (Lead 6R, 6L)

D: Metcon (No Measure)

4 Rounds

12-16 Side Lateral Raises

10-14 Side Hip Raises/Side

Rest 30 sec between rounds
-Use DB or metal plates for lateral raises

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