Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (5×3 @ 31×1 60-70%)
Rest 60-90sec minimum between each set.
B: Metcon (AMRAP – Rounds and Reps)
12min AMRAP
30 Double Unders
20 Air Squat
10 Pull-up
Rx+ w/ Vest (#20/#15)
C: Metcon (AMRAP – Reps)
3 x 8-12
Strict dips
or
CGPU
Rest 90s b/t
Competition WOD
A: Metcon (No Measure)
3 sets of
5 Goblet squats- moderate
30s banded front rack / side
30s wrist stretch
B: Front Squat (3 x 4 @ 31X1 , add 5-10#)
C: Metcon (Time)
5 rounds for time of
400m run
5 squat clean thrusters
135/95 – add 10# /round
15 C2B pull ups – UB is goal
22 min cap – scale weight or reps as needed to get all 5 rounds….or just go fast
D: Shoulder Press (1 x 3 AHAP in 3 min)
Once you finish the 5 rounds you will go immediately into press
You have 3 min to establish a 3RM
Accessory Work
A: Metcon (No Measure)
3 sets of
Frog stance to press x 5
20 hollow rocks
Jefferson curl x 5 w/bar