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February 10 – Registration open
more details to follow
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Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (5×6 @ 60-65%)
*Build each set
B: Metcon (AMRAP – Rounds and Reps)
“Mary”
20min AMRAP
5 Handstand Pushups
10 one legged squats, alternating
15 Pullups
Rx+C2B
Competition WOD
Morning session
am: Metcon (AMRAP – Rounds)
40 min @ 75-80% – steady pace ,but hard
500m row
15 cal AB / 25 cal AD
40m heavy D ball front carry
40m bear crawl
A: 3 x 3 snatch PP + OHS (Start at 65%-70% of snatch – build)
3 snatch grip push press into 3 OHS
B: Metcon (Time)
In 9 min complete
3 rounds of
8 box jumps 24/20
8 deadlifts 275/205
4 bar MU
Time left over
Build to a max snatch
C: Metcon (AMRAP – Rounds and Reps)
After 8 min rest
AMRAP 5
5 burpees – new standard
10 pull ups – UB
Accessory Work
A: Metcon (No Measure)
4 sets of
8 x 1 arm DB incline bench w/stabillty
8 x 1 arm DB row
8/leg 1 arm KB deadlift