Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
5 rounds for time of
5 deadlifts add 5-10# from last week
5 bar facing burpees
B: Metcon (Time)
AMRAP 6 of
6 C2B pull ups
6 Box jumps 30/24
Competition WOD
A: Metcon (No Measure)
With an empty bar complete the following complex
2 Xs through
6 x snatch high pulls
6 x power snatch from hang
6 x snatch from knee
6 x OH squat
B: Snatch (Build to a 2 rep Drop n Go in 20 min)
C: RDL (3 x 8 @ 40% max DL)
Romanian Deadlift
D: Metcon (No Measure)
EMOM 12 of
Odd – 5/3 MU ring
Even – AD x 20/15 cal