Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (60%x6, 65%x6, 70%x6, 75%x4x2)

B: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*Coach can assign time cap

Accessory Work

A: Metcon (Weight)

Descending ladder 10-1

Strict pull up

Strict dips

Rx+ – weighted – 26/15

Extra work

C: Front Squat (Build to a 3 rep in 12 min)

D: Power Clean (Reps as follows)

Perform 1 rep Every 30s until fail , rest 5 min then repeat

Men – 135

Ladies – 95

Add 10# each set

Categories: WOD

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