Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Overhead Squat (5 x 8@ 22X1 , build each set)
B: Metcon (Time)
3 rounds for time of
40 abmat sit ups
30 cals bike/row
20 burpee box jump over
Competition WOD
A: Back Squat (3 x 5 @ 60%)
B: Front Squat (3 x 5 @ light/moderate – 60%)
C: Metcon (Weight)
Every 90s for 15 min
Start at 70% C/J
2 front squat from rack
2 split jerks
Build over sets
D: Metcon (Time)
5 rounds of
200m run
5 hang power cleans 165/115
10 HSPU
Accessory Work
A: 1 arm DB bench press (3 x 8/arm – heavy)
Alternating arms , keep non working arm in extended static hold
B: Rings Pull Ups (Weighted – 3 x 5 AHAP)
Pull up on gymnastic rings.