Monday

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

Categories: WOD

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