Beaverton Strength and Conditioning – CrossFit

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Main WOD

Accessory work is for EVERYONE….Squeeze it in if you can

A: Metcon (No Measure)

3 sets of

10 push ups

10 V-ups

6 min cap

B: Bench Press (Build to a max in 20 min)

C: Metcon (AMRAP – Reps)

AMRAP 12 of

400m run

Max rep UB bench press 135/95

Rx+ – 165/115

Competition WOD

Front Squat (3 x 5, add 5-10#)

B: Hang Clean (Build to a moderate/heavy in 15 min)

C: Metcon (Time)

For time

1000m row

15 deadlift 255/185

750m row

10 deadlift 315/225

500m row

5 deadlifts 365/255

Accessory Work

A: Metcon (Weight)

3 sets of

5 weighted ring pull ups

Rest 1 min

90s ring plank hold

Rest 1 min

10m walking OH lunge w/KBs

Rest 1 min

Categories: WOD

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