Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

After a good warm up, complete the following

2Xs – 1 x w/empty bar

1 x w/VERY light weight

Power snatch from knee x 8

Overhead squat x 8

Good morning x 8

Back squat x 8

Deadlift x 8

B: Metcon (Weight)

Build to a moderate weight in 12-15 min

Power snatch + OH squat

2s pause at bottom of squat

C: Snatch (Build to a heavy in 15 min)

D: Metcon (Weight)

For reps

Snatch – power/full

Starting at 135/95

Every 5 reps add 20#

Once you hit fail x 2 in a row you are done

Max rest between reps 1 min

Categories: WOD

Previous Post:


Next Post: