main wod

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A1: July Monthly Challenge (AMRAP – Reps)

1 min max cal row

1 min max rep HSPU

Score is combined cals + reps

A: Double Unders

Skills Practice:

Double Unders

(12min)

1) Single unders

2) Power Jump

3) Single/single/power

4) single/single/double

5) double unders

6) triple unders

B: Metcon (Time)

5 Rounds each for time:

15/12 Cal Row

6 Burpee

10 Thruster 75/45

3min rest between rounds

Competition WOD

A1: July Monthly Challenge (AMRAP – Reps)

1 min max cal row

1 min max rep HSPU

Score is combined cals + reps

A: Clean/Jerk BB warm up (1 Xs through)

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 6

Power clean from knee x 6

Clean from knee x 6

Power jerk x 6

Split jerk x 6

B: C/J complex 5 (Every 90s for 15 min – build)

1 hang clean

1 clean

1 jerk

C: Metcon (5 Rounds for time)

5 sets each for times of

20/15 cal AD

5 Power cleans 165/115 TnG

5 Box jumps 30/24

Rest 3 min

Accessory Work

A: Metcon (No Measure)

Frog stand x 15s

TGU x 3/side – 53/35

Weighted Cossack lunges x 5

3 sets

If you can hold Frog stand no problem then do frog stand to head stand w/15s hold

Categories: WOD

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