Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets not for time of
50-60 DUs
8-12 TTB
6 Tall box jumps
30-36″ +
10 min
B: Metcon (3 Rounds for time)
3 sets each for times of
25/20 cal AD
10 back squats 135/95
5 burpee box jumps 24/20
Rx+ – 165/115
30/24
Competition WOD
A: Snatch BB warm up (2Xs through)
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
A: Power Snatch (5 x 2 , 85%)
B: Behind the Neck Press (3 x 5 , 60-65%)
Press from back rack.
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 deadlifts 225/155
1 legless rope climb 15/12′
D: Front Squat (3 x 8 , add 10#)
Accessory Work
A: Metcon (Weight)
3 sets each of
1 min plank weighted
From 2 boxes and belt/KB
Rest 1 min
10 ring push ups @ 31X1
Rest 2 min