Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 3 x 3 snatch PP + OHS (Build to a heavy in 12 min)
3 snatch grip push press into 3 OHS
B: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
12 DL 155/105
10 Box Jump 24″/20″
8 Toes to Bar
6 Muscle ups
400m Run
C: Metcon (Time)
Murph Prep
Finisher w/ Partner
300 Air Squats
Rx+
w/ Vest 20/14
*Accumulate 300 reps with partner
*Break up reps as desired.
Accessory Work
A: Metcon (Weight)
5 sets
DB bench x 12 – build over sets
Chin ups x 8 – weighted if possible
GHD sit ups x 16
B: Clean and Jerk 21s (Add 5#)
Start at 40% and add 5# each set – focus on speed and form