Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Activation/plyos:
3 sets
5 Supine MB Chest Pass (W/ partner)
10 Banded straight arm pull downs
*Focus: Be explosive/dynamic w/ MB.
*Supine MB Chest pass
https://www.youtube.com/watch?v=Au70Zms2E6M
B: Bench Press (4×8)
s/s with chin ups
C: Chin Up (4×8)
Palms facing you.
*Close grip chin ups
s/s with bench
D: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
3 rounds of “Cindy”
1 Clean 225/155
400m Run
Scale the clean so you can hit it without too much waiting
Accessory Work
A: Clean and Jerk 21s (1 x 5 , 1 x 5 , 1 x 5 , 6 x 1)
Start at 40% and add 5# each set – focus on speed and form