WOD

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Snatch High Pull + Snatch

4 x (1+1)
*Keep loads light for this complex.

B: Metcon (Weight)

Take 12 minutes to build in the following complex:

Hang Snatch + Snatch + Snatch
*Does not have to be TnG. Get a quality setup for each.

C: Metcon (Weight)

Snatch Grip DL w/ 2 sec pause below knee.

5×2
*Begin at finishing weight of complex B and build each set

Acc: Metcon (Weight)

4 Sets

10 1/2 kneeling Front Rack Hold + 1-arm OH Press (5/side)

10 Pendlay Row

5 Box jump 34/26

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

5 Rounds on Bike

60 sec Green

45 sec Yellow

15 sec Max Effort

A/B/C: Metcon (No Measure)

EMOM 10

-Alternate movements each minute-

1. 20 Cals Run/15 Walk Tread

2. 14 Alt. DB Snatch
-Athletes can start on Tread or DB Snatch

A/B/C: Metcon (No Measure)

AMRAP 10

400/350m Row

6 Lateral Erg Hops

8 KB SDHP

10 Erg Pike-ups
-Can sub Erg knee tucks for pike-ups.

Beaverton Strength and Conditioning – Bulldog Burn

View Public Whiteboard

Treadmill

Metcon (No Measure)

AMRAP 10

Both partners working at a time.

P1:

Bike for Cals @ 80% effort

P2:

4 D Balls Over Shoulder

100m D Ball Carry
P2 is pace setter.

Bike

Metcon (No Measure)

AMRAP 10

One person working at a time.

P1:

15 Cals Run/10 Walk Tread

10 Alt. MB Lunges w/Twist

5 MB Burpees

P2:

Recover while P1 works and then switch.

Floor

Metcon (No Measure)

AMRAP 10

250/200m Row

15 DB Thruster

10 Pull-up/15 Ring Row
Follow the leader style. P1 completes row, then P2 completes row while P1 rests.

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

21-15-9

Cals on Bike

Thruster 95/65

Burpee over bar

B: Metcon (Time)

21-15-9

DL 255/185

12-9-6

Ring Muscle up
*2:1 Pull/Push

C: Metcon (Time)

Finisher:

800m D-Ball Carry 100/70

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Hang Clean (10min to build to a heavy )

B: Metcon (Time)

For Time:

800m Run

60 Wall Balls 20/14

40 Box Jump Over 24/20

20 D-Ball Squat 100/70

400m Run

30 HSPU

20 D-Ball Over 100/70

10 Clean 155/105

*Time cap 20 minutes
Rx+

WB 25/16

HSPU – Strict

Accessory Work

A: Metcon (Weight)

10 x 3

Bench press

Pull up

Dip

BSS / side

Build over sets on all moves

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

EMOM 10

1. 40 sec Tread @ 80%

2. 8 Arnold Press + 8 Bicep Curls (seated)

A/B: Metcon (No Measure)

AMRAP 10

60 sec Bike @ 80%

5 Plate Chest Press

10 Plate Front Raises

20 Band Tricep Pressdowns

C: Metcon (No Measure)

4 – 5 Rounds

16 KB Sumo Squat

8 DB Bench

8 BB Pendlay Row
– Elevate feet on bumper plates to increase ROM on Sumo Squats.

-Rest as necessary between movements. Can pair up and share equipment.

-Weight should be challenging

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

AMRAP 10

60 sec Row @ 80%

6/Side Lateral Lunge to Rev Lunge Combo

3 Wall Walks
-Use KB if you want to weight the lunges

A/B/C: Metcon (No Measure)

4 Rounds

30 Cal Run/20 Walk Tread

5 Devil’s Press

Rest 1 min between rounds

A/B/C: Metcon (No Measure)

EMOM 10

Alternate movements each minute.

1. 12-14 Box Jumps

2. 14-16 MB Slams
Scale to have at least 30sec rest each round.

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Perform work at no greater than 70% max HR.

AMRAP 26

100m Farmers Carry KB/DB

Empty BB complex:

3 DL

3 Hang Clean

3 Front Squat

3 Press

3 Push Press

3 Push Jerk

3 Back Squat

3 OHS

26 Cal Row/Bike/Ski

*athletes choice
*Post WOD mobility 5 minutes (minimum)

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10 (Alt)

Odd: 6 back squat

Even: 3 cleans @ 60%

*Bar loaded at 60% of 1RM Front Squat for both lifts.

B: Metcon (Time)

5 Rounds for time:

500m Row or 35/25 Cal Bike

15 Pullup

10 Box Jump 24/20

5 Push Jerk 135/95

Rx+

Box Jumps 30/24

Push Jerk 165/115

Accessory Work

A: Metcon (No Measure)

4-5 sets of

Back ext x 12 – 1s hold at top

30 – 45s hold chin over bar – palm in

1 min plank – weighted

Extra work

A: Snatch 21s (5 x 3 ; 6 x 1)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

AMRAP 11

4-8 Strict Pulll-ups

8 DB Push-ups

8 DB Bent-Over Rows

12 Air Squats

12 Plate Sit-ups

A/B: Metcon (No Measure)

4 Rounds

Every 3 minutes

8 KB SDHP

8 Russian Swings

25/20 Cals Bike
-Scale calories as necessary to allow 90sec rest.

C: Metcon (No Measure)

3-4 Rounds

20-25 Band Pull Aparts

6/side Half Kneel KB Crossover

8/side Pulse Lunge

– Rest as necessary between movements.
Can use DB or KB to weight lunges.