Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Muscle snatch + Snatch balance

(1+1) x 4
*Keep loads light and work positioning.

B: Metcon (Weight)

Snatch from blocks (12-15 minutes)

Work up to a heavy single for the day with no misses.
*If you miss, redo the lift.

C: Snatch Pull ((110%x2) x 3 )

*Snatch Pull from blocks

D: Metcon (Weight)


3-4 sets

6-8 GHR’s on GHD or partner Ecc.

6 IYT’s prone on incline bench

10 DB Curl and Press

Categories: WOD

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