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February 10 – Registration open
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Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (5×6 @60-65%)

Build each set

B: Metcon (Time)

25 burpees

25 power cleans 115/75

25 front squats

25 push press

25 back squats

25 BTN push press

25 deadlift

25 burpees

Rx+ – 135/95

For time

25 min cap

C: Dips weighted (3×3)

Full ROM dips w/ weight

Competition WOD

am: Metcon (AMRAP – Rounds)

“Poke the Bear”

Buy in – 100m Farmer Carry

70/53

AMRAP 20

5 Bear cpmplex at 135/95

10 burpee over bar

15 cal AB/25 cal AD

Cash out – 100m FC

B: Back Squat (3 x 5 @ 80%)

C: Back Squat (1 x 20 AHAP)

D: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Accessory Work

A: Metcon (No Measure)

4 sets of

90s HS walk

2 min Goblet squat hold

1 min plank hold – weighted

Categories: WOD

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