Announcements
APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (3 x 5, build over sets – 15 min)
B: Clean (Build to a 3 rep Drop n Go in 12 min)
C: Split Jerk (Build to a 2 rep from rack – 12 min)
Competition WOD
A: Clean/Jerk BB warm up (2Xs)
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: Hang Clean (3 x 5 , 70%)
C: Split Jerk (3 x 3 , 70% – from floor)
D: Metcon (No Measure)
With a partner, alternate sets of
30s row –
Men – sub 1:45
Ladies – sub 1:55
20 sets each
Accessory Work
AA: Metcon (No Measure)
3 sets of
10 Bridge ups
1 min Pancake stretch
AB: Metcon (Weight)
3 sets of
100m – 50m/arm
1 arm KB OH carry AHAP UB
Rest 2 min b/t