Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Power Clean (Build to a heavy in 15 min)
B: Power Clean (EMOM 10 x 3 reps @ 60-70%)
Touch and Go or Drop and Go
C: Metcon (3 Rounds for time)
3 sets each for times of
25/20 cal bike
24 KB swing – full- 53/35
12 TTB
Rest 3 min
Sprint sets – high yellow/red
Competition WOD
A: Clean and Jerk (Build to a max in 20 min)
B: RDL (3 x 8 , heavy)
Romanian Deadlift
C: Metcon (AMRAP – Rounds)
EMOM 20
Odd- 20/15 cal row
Even- 10 HSPU
Scale as needed to finish each set in 45-50s
D: Muscle-ups (12-15 min practice)
Clusters
X.X.X x 3
Rest 30s / rest 3 min