Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min EMOM
1 Strict Press + 2 Push Press + 3 Push Jerk
*Begin at 65% of 1RM strict press and build
B: Metcon (Time)
5 Rounds for time:
5 Bar Muscle ups
10 DB Box Step ups 50’s/35’s
20/15 Cals on Bike
*Box Height 24/20
Extra work
A: Back Squat (Clusters – 6.6.6 x 3 – Start @ 60%)
Perform 6 reps , rest 20s , perform 6 reps, rest 20s, perform 6 reps
Rest 3-4 min
B: Metcon (Weight)
Every 90s for 15 min
1 x hang clean
1 x clean
2 x split jerk
Start 60% and build
Accessory Work
A: Metcon (No Measure)
4-5 sets of
5 strict pull up – weighted
5 dips w/3s pause in bottom
5/side 1 arm OH squat
20 hip extensions