Beaverton Strength and Conditioning – CrossFit
Competition WOD
Main WOD
A: Box Squat (3×8 @31×1)
B: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
5 Bar Muscle ups
10 HSPU
5 Burpee box jumps 30/24
20 cal bike
Rx+ – BMU / HSPU – UB
Morning session
A: Upper body Push Challenge (Time)
For time and quality
100 ring dips
100 bar dips
100 ring push ups
100 push ups
Competition WOD
Clean / Jerk complex (1 of each)
Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-