Mon

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Metcon (No Measure)

3 sets of

10 Goblet squats

10 Alt lunges

A: Back Squat (Build to a 3 rep in 20 min)

B: Metcon (Time)

“Lil Fran”

21-15-9 of

Thrusters 75/45

Pull ups

C: Weighted Pull-ups (5 x 8-12 , strict)

Competition WOD

A: Metcon (Weight)

3 sets of

5 weighted ring pull ups

5 weighted dips

5 snatch high pulls @ 60-70%

B: Metcon (Time)

500m row

10 power snatch 135/95

500m row

10 power snatch 165/115

500m row

10 power snatch 185/135

For time

C: Deadlift (Build to a 5 rep in 15 min)

Accessory Work

A: Metcon (Calories)

5 sets of

30s sprint on treadmill for cals

90s rest

Categories: WOD

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