Beaverton Strength and Conditioning – CrossFit
Skill Work
A: Double-Unders (3 x 3-5 reps)
Skills Practice:
Double Unders
(12min)
1) Single unders
2) Power Jump
3) Single/single/power
4) single/single/double
5) double unders
6) triple unders
B: Front Squat ( 5.5.5 x 3 @ 60-70%)
Rest :30 bt clusters
Rest 3 mins between sets
C: Metcon (Time)
5 Rounds each for time:
2 mins rest bewteen each set
D Ball front load sprint carry 100/70
(Down and Back)
10 Back squats 155/105
(From rack)
Rx+
150/100
175/115
*Needs to be moved at sprint pace.
Competition WOD
A: Metcon (5 Rounds for time)
5 sets each for times
500m row
5 burpee over rower
5 bar MU
Rest 3 min
B: Clean grip DL (4 x 3 @ 62X2 @ 60% – build)
Reps/sets/tempo as follows
2s decent to knee
2s pause at knee
2s decent to floor
2s release on floor