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Beaverton Strength and Conditioning – CrossFit
Main WOD
Skill Work
A: Toe to Bar Progressions
Toe to Bar Progressions:
1. Kip Swing
2. Kip Swing + head/shoulders
back behind bar. (use lats)
3. Knee to waist
4. Knee to chest
5. Knee to elbow
6. Toe to Bar
***Steps 3-5 miantain kip swing
consistently before moving to
next progression.
B: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
10 Pullups
10 Dips
250m Row
Rest 2 mins then perform next AMRAP
C: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
10 Toe to Bar
20 Double Unders
30 Air squat
Competition WOD
Morning session
A: Metcon (Time)
2 rounds for time of
30 sq cleans 95/65
500m row
Rest 6 min then B
B: Metcon (Time)
2 rounds for time of
30 Alt DB snatch 70/50
20 burpee over box
A: Snatch BB warm up (1Xs through)
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Snatch complex 2 (EMOM 10, 70% and build)
1 hang power snatch
1 OH squat
1 Full snatch
C: Back Squat (3 x 3 @ 80%+)
D: Metcon (Time)
3 rounds for time
12 C2B pull ups
20m walking lunge w/2 x KB
70/53
50 DUs
Accessory Work
A: Metcon (No Measure)
1 arm OH DB squat x 8/side
1 arm DB ext rotations x 8/side
(Elbow on knee, parallel to vertical)
16 hip ext – weighted