Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
Crossfit Open 18.0
21-15-9 of
Alt DB snatches 50/35
Burpee over DB
A: Overhead Press (5×5)
*Build each set
*work up to a heavy set of 5
for the day.
B: Metcon (5 Rounds for time)
3 Rounds each for time of:
Cals on Tread 30/20
15 DB Thruster 50’s/35’s
5 Muscle Ups / C2B pullup
(AMRAP on MU or 5)
Rest = 3mins (1:2)
MOD: 5 Bar MU/ 10 pull-up variation
Competition WOD
Morning session
am: Metcon (4 Rounds for time)
15 cal Bike AB
10 wall ball – 30/20 go UB
5 bar MU
4 sets
Rest 4 min
A: Metcon (No Measure)
3 sets for warm up
5/side x 1 arm KB push press
10 Goblet squats
5 Tall box jumps – 34/30
A!: Metcon (Time)
Crossfit Open 18.0
21-15-9
DB snatch 50/35
Burpee over DB
B: Split Jerk (3 x 5 @ 60-65%)
Focus on good drive, fast under and solid lockout
B: Split Jerk (3 x 5 @ 60-65%)
Focus on good drive, fast under and solid lockout
C: Clean (5 x 3 ,DnG Start at 70% – build)
D: Metcon (4 Rounds for time)
25 cal bike AD
25 KB swings 3/4 – 70/53
25 C2B pull ups
Rest 4 min
4 sets each for times
Accessory Work
A: Metcon (No Measure)
3-4 sets of
90s HS walk play
30-40s hollow rocks
45-60s weighted plank
(use 2 boxes and and a KB on belt)