Mon

Beaverton Strength and Conditioning – CrossFit

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Warm-up

A1: Metcon (AMRAP – Reps)

Tabata

Jump change lunges

20s work

10s rest

8 sets

Work all 20s all 8 sets

Competition WOD

Main WOD

Morning session

M: Metcon (Time)

5 rounds for time

30 Russian swings 70/53

30 wallball 25/20

A: Metcon (1 Rounds for reps)

Gymnastic skills/midline

12min EMOM (Alternate each minute)

10 C2B

12 GHD Sit up (25 Ab-mat situp)

Rx+ 15 C2B

15 GHD w/ 12/10lb MB

B: Metcon (Time)

5 Rounds for time:

30 Double unders

20 Toes to bar

10 1-arm DB Hang Clean and Jerk 50/35

(5 each arm)

Accessory Work

A: Metcon (No Measure)

4 sets of

Bottoms up KB press x 8

1 leg KB RDL x 8

Goblet sq hold x 1 min