Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 3 Rep Back Squat (3 rep)
15 minutes:
Build to a heavy
3 Rep Back Squat
B: Metcon (5 Rounds for time)
5 Rounds each for time:
D-Ball Sprint Carry 20m 100/70
(Down and back)
10 KB Thruster 53/35
Rest 2 mins
Competition WOD
A: Tall snatch (3 x 3 )
https://www.youtube.com/watch?v=dCiugtIWFrU
B: Snatch (Build to a heavy in 15 min)
C: Clean and Jerk (Build to a heavy in 15 min)
D: Front Squat (Build to a heavy in 15 min)
E: Chest-To-Bar Pull-ups (EMOM 6 x 10 – UB)
Accessory Work
A: Metcon (No Measure)
3 sets of
1 leg KB DL x 8 – heavy
Back ext x 12 weighted
Max rep HSPU strict