Tues

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

3 sets not for time of

50 DUs

12 Goblet squat thrusters

6 min

B: Back Squat (5 x 2 , 85%+)

C: Metcon (Time)

21-15-9 of

Push press 115/75

Burpees

10 min cap

Rx+ – 155/105

Competition WOD

A: Metcon (No Measure)

Snatch high pulls x 5

Power snatch x 5 from knee

OH squat x 5

Snatch x 5

Empty bar x 2

B: Hang Snatch (5 x 2 , 80-85%)

C: Behind the Neck Press (3 x 3 , moderate – snatch grip)

Press from back rack.

D: Front Squat (3 x 8 , add 15-20# , 1 min rest)

E: Metcon (3 Rounds for time)

3 sets of

25/20 cal AD

15 HSPU

Sprint effort

Rest 3 min b/t

Accessory Work

AA: Metcon (No Measure)

3 x 1 min of Hollow rocks

Rest 2 min b/t

AB: Metcon (Weight)

3 sets of

Russian step up with KB in OH position x 8/leg

Rest 1 min

Weighted pull up x 5 , heavy

Rest 2 min

Categories: WOD

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