Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Shoulder Press (3 x 5 @ 41X1 , rest 2 b/t)
Use strict tempo
Start at 40% max
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
400m run
30 air squats
5 wall walks
Competition WOD
A: Back Squat (3 x 5 @ 42X1 – 40%+)
B: Hang snatch and snatch (Build to a heavy in 15 min)
1 hang snatch
1 snatch
Working sets @ 70% +
C: Hang snatch and snatch (Every 90s for 15 min-)
1 hang snatch
1 snatch
Working sets @ 70% +
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
8 box jumps 30/24
12 DB push press 50/35
16 alt lunges w/ DBs
Do not cycle box jumps
Reset each set
Lunges – 8/leg
Accessory Work
A: Metcon (No Measure)
3 sets of
1 min bar hang
20m HS walk
5/3 MU kip or 3/1 MU strict