Beaverton Strength and Conditioning – CrossFit

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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)


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

Categories: WOD

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