Beaverton Strength and Conditioning – CrossFit
Main WOD
A1: Back Squat (3 x 3 , 80%+)
Super set with A2 – BSS
Rest 30s after squats, then do split squats
A2: Bulgarian Split Squats (3 x 5/leg @ 30/20# DBs)
C: Metcon (AMRAP – Rounds)
Every 90s for 15 min
1 round of “Cindy”
5 pull up/10 pushups/15 squats
Rx+ – strict pull ups
Ring push ups
Goblet squats 35/26
Competition WOD
A: Snatch (Build to a max in 20 min)
B: Single Arm Kb OH Press (3 x 8/arm – heavy)
C: Front Squat (3 x 8 – moderate – 65% ish)
Super set with 3 x 8/leg BSS
barbell in OH position