Beaverton Strength and Conditioning – CrossFit
Main WOD
Skill Work
A: Deadlift (PVC skill work)
B: Metcon (No Measure)
3 sets not for time of
8 deficit RDLs from 45# plate w/bar
8 1 arm KB press
8 box jumps 24/20
C: Metcon (3 Rounds for time)
3 sets each for times of
25/20 cal row
6 deadlift @ 60% or +10# last week
12 HSPU
Rest 3 min b/t sets
Yellow/red
Competition WOD
A: Power Clean (Build to a heavy 2 rep Drop n Go in 20 min)
B: Metcon (3 Rounds for time)
3 sets each for times of
25/20 cal AD
5 Power clean TnG – 165/115
5 Box jumps 30/24
Rest 3 min b/t
C: Metcon (Time)
For time
30 cal row
15 DB thrusters 50/35
24 cal row
12 DB thrusters
18 cal row
9 DB thrusters
Accessory Work
AA: Metcon (Weight)
3 sets each of
1 arm DB rows x 8 – heavy
Rest 30s
BSS x 8 35/20
Rest 2 min