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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)

Categories: WOD

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