Main WOD

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Strict Pullups (5)

10min EMOM

5 strict pullups
Attempt a stict pull variation that enables you to do 5 reps on the minute. When you can no longer maintain 5, drop to whatever number you can achieve unbroken.

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

40′ OH plate lunge (#45/#35)

12 T2B

40′ Broad Jump
*Mod: Air squat then take a step forward

Competition WOD

A: Metcon (No Measure)

3 sets of

1 arm KB press x 8

12 Good morning w/barbell

8 strict pull ups

B: Handstand Push-ups (Clusters X.X.X x 3)

Pick a number you can do with moderate difficulty Strict

Rest 30s / rest 3 min

C: Back Squat (3 x 5 @ 42X1, add 5-10#)

D: Metcon (AMRAP – Rounds)

Every 90s for 18 min

1 power snatch

2 OH squats

1 snatch

Start at 60% and build

E: Metcon (Calories)

5 sets of

15s AB @ 90-100%

Rest 75s


Categories: WOD

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