Beaverton Strength and Conditioning – CrossFit
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