Fri

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

B: Metcon (Weight)

3 sets of

15 bench press 50-60%

Rest 1 min

15 chin ups

Rest 1 min

Competition WOD

A: Snatch BB warm up ( 1 x 1)

Snatch high pull x 6

Hang Power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: Snatch (3 x 2 @ 85% – 20 min)

C: Metcon (Time)

For time

12-9-6 of

Ring MU

Snatch 155/105

D: Front Squat (3 x 6 , add 10-15#)

Accessory Work

A: Weighted Pull-ups (3 x 5 , AHAP)

B: Toes-To-Bar (EMOM 10 x 10)