Beaverton Strength and Conditioning – CrossFit
A: Russian Banded KB Swings (4×4)
Use Red or Blue band with KB. Focus is on Fast hip extension.
Reps count when KB and arms are parallel with the floor.
Main WOD
B: Deadlift (4×3 @31×1 Rest: 60-90sec)
60-70%
Volume is decreasing in reps so you can go heavier than previous week.
C: Metcon (Time)
5 Rounds each for time
Rest 2:00min between sets
Bike: 20 Cals
D Ball Over: 4 (100/70)
Burpee: 5
Rx+ (150/100)
Competition WOD
A: Metcon (No Measure)
3 sets not for time of
30 DUs
1 arm KB press @ 31X1 x 5
20 hollow rocks
B: Metcon (5 Rounds for time)
Every 4 min for 20 min
15 wallball 25/20
10 HSPU strict
5 Power clean/jerk 165/115
Goal is UB on all movements all sets
C: Back Squat (Clusters 5.5.5 x 3 – 60-70%)
Rest 30s b/t clusters
Rest 3 min b/t sets
Accessory Work
A: Metcon (No Measure)
10 Dragon Flags @ tough tempo
10 IYTs from floor
2 min straddle stretch
3 sets