Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation/plyo:
3 Rounds
6 Banded KB Russian Swing 53/35 (Blue/Red)
https://www.youtube.com/watch?v=NrrPr1pAtqw
s/s
3 Tall Box Jump w/ step down
B: Deadlift (3×8 )
*Build each set
C: Metcon (Time)
5 Rounds for time of:
12 Toes-to-bar
9 Push press 115/75
6 Tall box jumps 34/28
D: Metcon (Time)
Finisher/Murph Prep
W/ a partner accumulate 250 Pushups
Rx+ Vest
Extra work
A: Front Squat (5 x 5 @ 60%)
B: Weighted Pull-ups (5 x 5 – AHAP)
Snatch 21s (C)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form