Mon

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Overhead Press (5×4 @75-80%)

B: Metcon (No Measure)

5min 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

C: Metcon (Time)

10 Rounds for time:

21 Double-unders

7 Ring Dips

7 Toes to bar

7 Pistols (Alt)

Competition WOD

Morning session

am: Metcon (Time)

3 rounds For time

20 Russian swings 53/35

15 box jumps / step down

20 alt DB snatch 50/35

Rest 5 min exactly, then

3 rounds for time of

8 DB thrusters

10 C2B pull up – UB

8 Burpee over box

A: Snatch BB warm up (Once through)

Snatch high pull x 6

Hang Power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: Power Snatch (Build to a 3 DnG in 12 min)

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

D: Metcon (AMRAP – Rounds)

EMOM 20

Odd- 20 wallball 20/14 – UB

Even – 16/12 cal row

Categories: WOD

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