Beaverton Strength and Conditioning – CrossFit
Main WOD
A1: DB Bench Press (4×8)
Super set w/ A2
A2: Metcon (No Measure)
Banded Plank Row
8 Reps each side
*2 sec pause at retracted position.
Banded plank Row:
https://www.youtube.com/watch?v=gALApshZyHY
B: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
6 D-Ball Over Shoulder 100/70
200m Run
Rx+
D-Ball 150/100
Rest 2 minutes between WODS
C: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
30 Double Unders
8 Snatch 95/65
Rx+
Snatch 115/75
Accessory Work
A: Metcon (No Measure)
10 – 1
Strict pullup
Bar dip
4 sets of
1/2 kneel curl to press x 8
Weighted plank x 45-60s