Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
12min EMOM
2 Hang Snatch + 1 OHS
*Begin @50% of hang snatch.
*Build each set
B: Metcon (AMRAP – Rounds and Reps)
14min AMRAP
20 Wall Balls (20/14)
20/15 Cals on Bike
2 Snatches @80% of A
Rx+
WB 25/20
Assault Bike
Morning session
am: Metcon (Distance)
30 min of
30s row @ 90%
30s rest
Total meters
Extra work
A: Deadlift (5 x 5 @ 65-70%)
B: Clean (Build to 80% in 15 min , then)
After you hit your 80% , rest 3-4 min
EMOM 10 of
20 UB DUs
1 clean @ your 80%