Beaverton Strength and Conditioning – CrossFit

Main WOD

Competition WOD

Morning session

am: Metcon (AMRAP – Rounds)

30 min @ 80%

25 cal bike

20 sit ups

15 KB swing 3/4 high

10 Goblet squat

5 Ring dips

A: Metcon (1 Rounds for reps)

Double Under Tabata


:20sec of work

:10sec rest

Score = max reps

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

Row 15/12 Cals


5 Rope Climbs


HSPU unbroken

Legless rope climbs 15′

C: Metcon (Time)

Finisher w/ partner:

For Time:

150 push-ups

7min Time cap
*One partner working at a time, athletes may

accumulate reps in any rep scheme.

Accessory Work

A: Snatch 21s (1×5, 1×5, 1×5, 6×1)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form

B: Metcon (No Measure)

3-4 sets

5/side KB windmills

10 BB glute bridges – moderate

8-10 strict TTB

Categories: WOD

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