main wod

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Toe to Bar

Skills Practice:

Toe to Bar

(12min)

1) Kip Swing

2) Kip Swing + Shldr behind bar

3) Knee to waist

4) Knee to Chest

5) Knee to Elbow

6) Toe to Bar
*Goal is efficiency/perfect

movement at each step

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

400m Run

10 Pushup

20 Sit ups

Rx+ vest 20/15

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 @ 80%+

400m run

5/3 ring MU

5 D ball over 150/100

15 TTB – goal UB

B: Back Squat (Clusters – 5.5.5 x 3)

Start @ 60% +-

Rest 30s b/t clusters

Rest 3-4 min b/t sets

Categories: WOD

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