Fri

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat ( As follows)

2 x 4 @ 80%

3 x 3 @ 85%

B: Metcon (Weight)

Snatch Complex

6min EMOM

1 Power Snatch + 2 OHS

*Start @ 50% of 1RM Power Snatch and build

C: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

3 Power Snatch 135/95

6 OHS

9 Box Jumps

12 Cal Row

Accessory Work

A: Metcon (No Measure)

5 sets of

Bench press x 5 – mod/heavy

Pendlay rows x 5 – heavy

1 arm OH squat x 8

Categories: WOD

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