Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
In 10 minutes
Perform for completion:
4 Rounds
5 DL @70%+-
10 GHD Sit-ups
B: Metcon (Time)
For Time Down and Back:
3,3,4,4,5,5,6,6,7,7 then 7,7,6,6,5,5,4,4,3,3
3 HSPU
3 Snatch 95/65
4 HSPU
4 Snatch
5 HSPU
5 Snatch
6 HSPU
6 Snatch
7 HSPU
7 Snatch
*Perform Round of 7’s twice.
*Yes, it’s a full squat!
Accessory Work
A: Metcon (AMRAP – Rounds)
6 sets of
3-4 strict pull up @ 2010
Rest 1 min
3-4 reps of 1/2 kneel KB press – heavy
Rest 2-3 min
Goal is strict tempo on pull ups
Sub with negatives at 80– x 3-4
Extra work
A: Metcon (5 Rounds for time)
5 sets each for times
15/12 cal AD
10 wall ball 30/20
5 power clean TnG AHAP with GREAT form
Rest 4 min minimum