Beaverton Strength and Conditioning – CrossFit
Skill Work
A: Gymnastics Skills Practice: (12 Minutes) HSPU – kipping (3-5 reps at each )
HSPU – kipping
1) Hand positioning
2) Kick up on wall
3) Bring knees to chest
4) Extend Hips + Press
5) String multiple reps together fast (cycling reps)
Focus is on technique and form at each step
B: Back Squat (Back Squat Cluster 5.5.5 x 3 @ 60-70%)
Rest :30 bt clusters
Rest 3 mins between sets
C: Metcon (Time)
For Time:
30 HSPU
10 Power snatch 135/95
20 HSPU
10 Power Snatch 155/105
10 HSPU
10 Power Snatch 185/125
Scaling suggestions:
*When scaling men add in 20lb increments
ladies add 15lbs
Competition WOD
A: Metcon (No Measure)
IYT x 10
Shoulder tap x 10
Banded front rack hold x 1 min/side
3 sets
B: Shoulder Press (3 x 3 – Build to heavy)
C: Push Press (3 x 3 – build to heavy)
D: Split Jerk (3 x 3 – build to heavy)
E: Snatch Grip Deadlift (4 x 3 @ 61X1)
Rep starts at top
2s lower to knee
2s hold at knee
2s lower to floor
F: Metcon (Weight)
5 sets of
weighted dip x 8
weighted chin ups x 8