Announcements
APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
5 rounds of
200m run
5 deadlifts – 70% max
10 DB push press – heavy
Time cap – 12 min
B: Metcon (AMRAP – Reps)
In 10 min complete as reps as possible of
Wallballs – 20/14
Each time you break perform 1 legless rope climb – 15/12′
Competition WOD
A: Snatch BB warm up
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Metcon (Weight)
Complete the following complex
8 x power snatch
8 x OH squat
8 x Good morning
8 x back squat
8 x Deadlift
This is to done UB so use a light weight to start – rest 2 min b/t sets
4 sets
C: Power Snatch (3 x 3 @ 80%)
D: Metcon (AMRAP – Reps)
With a partner
1 person runs on tread for 2 min
1 person does max reps of…..
1st round – KB swings 3/4 heigth
2nd round – HSPU
3rd round – back squats 185/135
4th round – Deadlifts 185/135
Score is cals + reps
Accessory Work
AA: Metcon (No Measure)
5 sets of
10 ring rows feet elevated
10 V ups
3 wall walks w/3s hold at top