Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (65%x6, 70%x6, 75%x5, 80%x3x2)
B: Metcon (Time)
3 Rounds for time of:
30 Second L-sit (Accumulate)
20 Burpees
10 Ring Muscle-ups
MOD’s:
Knee tucks on box > Hanging Knee tucks > Hollow Hold
Step back step up > Plank burpee > elevated plank burpee (bench)
Bar MU > Feet elevated Ring row + Ring Dip > chin over bar + bench dip
Morning session
am: Metcon (Time)
10 rounds at 80-85% effort
Do not red line
12/10 cal AB – 16/12 AD
20 wallball 25/20
3 power cleans 185/135 – or mod quick single weight
Accessory Work
A: Metcon (No Measure)
3-4 sets of
1 arm DB press x 5 – heavy
10m walking DB deadlift
5-8 strict TTB