Beaverton Strength and Conditioning – CrossFit
A: Warm-up (No Measure)
3 Rounds for completion:
10 Glute Bridge Plank Lifts (Alt)
https://www.youtube.com/watch?time_continue=11&v=7zSxRLyRFBY
10 Band Lat Pull Downs w Straight arms
10 BB Good mornings
A: Deadlift (DL De-Load 40%/50%/60% x 10 reps )
•Focus is on form/breathing
C: Metcon (Time)
3 Rounds For Time:
4 Muscle-ups
12 Box Jumps (32″ / 24″)
200m Pinch-grip Run (25# / 15#)
Rx+
Strict MU
35lb Plate pinch
For the pinch-grip run, athletes will
carry bumper plates of the RX weight,
in each hand, using a pinch-grip.
Competition WOD
A: Metcon (Weight)
Clean grip BTN press
5-4-3
Build over sets
Moderate
B: Clean and Jerk (Reps/weights as follows)
80/85/90% x 1 x 2
C: Snatch (70/75/80% x 1 x 2)
D: Front Squat (3 x 6 @ 70%)
Accessory Work
A: Metcon (Weight)
3 sets of
weighted back extentions x 15
weighted sit ups x 15 45/25
L sit x 20s – hanging