Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 1 leg kb dl (3 x 8/leg – light)
B: Deadlift (Build to a max in 20 min)
Reps as follows
5 x 60%
3 x 70%
2 x 80%
1 x 90%
1 x max
C: Metcon (AMRAP – Reps)
In 5 min
60/50 cal bike
Max rep power snatch
135/95
Score is reps
Competition WOD
A: Clean (Clusters 2.2.2 x 3)
Rest 10s bt singles
Rest 20s bt clusters
Rest 3 min bt sets
B: Split Jerk (3 x 2 , 85% +)
C: Metcon (Time)
3 rounds of
20 TTB
20 HSPU
Rest 6 min, then D
D: Metcon (Time)
21-15-9 of
OH squat 135/95
Burpee box jump 24/20
Accessory Work
A: Metcon (No Measure)
3 sets of
25 Supermans
Rest 1 min
10 Windmills/arm
Rest 1 min