Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

High Pull + Snatch from blocks (@ or above knee)

(1+1) 5
*Keep loads light and move efficiently

*High elbows, keep bar close to body.

B: Metcon (Weight)

Snatch from the blocks above the knee: (80-85%/1)x5
*No misses, redo if you miss

*Build up, then perform working sets

C: Metcon (Weight)

Snatch pull from blocks: (100%/3)x4

D: Metcon (Weight)


3-4 sets

3 Seated Box jump w/ step down

10 Banded hip ext on GHD

10 Hanging straight leg raises

Categories: WOD

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