Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Warm-up (No Measure)
Unilateral work:
3 Rounds
1-Leg Box Jump/plate
4each leg
KB Cossack Squats
8each leg
Lateral Skater Hops
5each leg for distance
*Lateral jumping from
one leg and landing on
the other. Stick the
landing (2 sec pause)
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
2 Strict MU or 6 strict pullups
Shuttle Sprint (40m)
LOB Down and back x 2
(4 points of contact)
10 Jumping Lunges
15 Toe to bars
*LOB = Length of Box
Competition WOD
A: Hang muscle clean (3 x 3 – moderate)
Hang muscle clean
B: Power clean + power jerk (70% x 2 , 75% x 2 , 80% x 1)
Focus on good catch position and good dip/drive position
C: Hang Clean (High hang )
70% x 2 – drop n go
75% x 2
Repeat
D: Metcon (Time)
100 cal bike
1 mile run – treadmill
For time
Accessory Work
A: Metcon (No Measure)
3 sets of
15 back ext w/ plate
30s weighted plank
20 Russian twists w/medball