Fri

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

HSPU skill – 6 min

Work on kipping and hand placement

B: Front Squat (3 x 5 @ 41X1 – 40-50%)

C: Metcon (Time)

21-15-9 of

Deadlift 275/205

Box jump 30/24

Cap – 12 min

Competition WOD

A: Metcon (No Measure)

3 sets of

3 wall walks

3 TGUs/side – moderate

90s plank hold

B: Push Press (3 x 3 @ 31X1 , build over sets)

C: Metcon (AMRAP – Rounds)

EMOM 21 of

Min 1 – 15 TTB

Min 2 – 40 DUs

MIn 3 – 5 cleans 185/135

D: Metcon (Time)

3 rounds for time of

400m run

10 OH squats 135/95

Accessory Work

A: Metcon (No Measure)

3 sets of

12 ring push ups

12 ring pull ups

Categories: WOD

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