Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Med ball power drops
4 x 4 – moderate #
B: Shoulder Press (5 x 5 @ 42X1 – 50% ish)
C: Metcon (3 Rounds for time)
3 sets each for times of
15/12 cal row
4 D ball overs 100/70
4 Box jumps 30/24
Rx+ – 150/100
Box – 34/30
Rest 4 min b/t
All out effort
Competition WOD
A: Metcon (No Measure)
Warm up
5 x BTN snatch grip press
5 x OH squat
5 x high hang snatch
Use empty bar
3 sets , rest 90s b/t
B: Metcon (Weight)
Complex
Every 75s for 15 min
1 x high hang snatch
1 x OH squat
1 x snatch
Start at 60% and build
C: Front Squat (3 x 5 @ 31X1 , add 10#)
D: Metcon (Time)
3 rounds for time of
30/25 cal row
15 thrusters 115/75
3 legless rope climbs 15′
E: Metcon (Time)
After 10 min rest
3 rounds for time of
30/20 cal bike
15 HSPU – kip OK
5/3 MU
Accessory Work
A: Metcon (Weight)
3 sets of
5 weighted pull ups
5 weighted dips
5/leg BSS @ 25% BW DBs
Rest 1 min b/t all