Fri

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Skill Work

A: Skill Practice: Toe to Bar (3 x 5 reps at each )

Skills Practice:

Toe to Bar

(12min)

1) Kip Swing

2) Kip Swing + Shldr behind bar

3) Knee to waist

4) Knee to Chest

5) Knee to Elbow

6) Toe to Bar
*Goal is efficiency/perfect

movement at each step

B: Front Squat (Front Squat (Clusters) 4.4.4 x 3 @ 70-80%)

(Add 5-10lbs from previous)

Rest :20 bt clusters

Rest 3 mins between sets

C: Metcon (5 Rounds for time)

Every 2 mins:

15 cals on Bike

10 Hang power snatch 95/65

5 Box Jump 24″/20″

5 Rounds

(each for time)

SPRINT!
Record each round completed for time.

Competition WOD

A: Metcon (No Measure)

3 pos snatch w/ PVC x 3

3 pos snatch w/barbell x 3

B: 3 position snatch (Every 2 min for 20 min)

high hang

mid hang

floor
Start at 50-60%

Build over sets

C: Metcon (4 Rounds for time)

3 sets each for times of

20/15 cal row

10 push press 155/105

20m front rack walk lunge

Rest 4 min

Accessory Work

A: Metcon (No Measure)

3 sets of

1 min HS walk

1 min/leg couch stretch

1 min/arm banded ext. rotation

Categories: WOD

Previous Post:

«

Next Post:

»