Fri

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Skill Work

A: HSPU (Kipping) (3-5 reps x 3 sets)

Gymnastics Skills Practice:

(12 Minutes)

HSPU – kipping

1) Hand positioning

2) Kick up on wall

3) Bring knees to chest

4) Extend Hips + Press

5) String multiple reps together fast

(cycling reps)

B: Back Squat ( 5.5.5 x 3 @ 65-75%)

Rest :20 bt clusters

Rest 3 mins between sets

C: Metcon (4 Rounds for reps)

4 Rounds for max reps

Work for :40sec / :20sec transition

Bench for max reps 135/95

Row for cals

Sit-up for max reps

1 min rest

Score = total reps per round
*Bench: Go for biggest sets possible,

rack if need to take short rest.

*1 cal = 1 rep

Competition WOD

Clean/Jerk BB warm up (1Xs )

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 6

Power clean from knee x 6

Clean from knee x 6

Power jerk x 6

Split jerk x 6

B: Metcon (Weight)

Every 90s for 18 min

1 x power clean

1 x clean

1 x jerk

If PC fails go to 1 C/J

Start at 70% C/J

C: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Strict MU and HSPU is Rx

D : Front Squat (3 x 8 @ 60%)

Categories: WOD

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