Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
5 rounds for time of
5 deadlift – 165/115
5 burpee over bar
SPRINT!!
B: Metcon (Time)
For time
21 KB swing – 53/35 – 3/4 high
21 Pullups
42 DUs
15 KB sw
15 pullups
30 DUs
9 KB sw
9 pullups
18 DUs
8 min cap
Rx+ – all UB sets
Competition WOD
A: Clean/Jerk BB warm up (2Xs)
Complete complex 2 Xs through with an empty bar
Clean high pull from hip x 6
Power clean from knee x 6
Clean from knee x 6
Power jerk x 6
Split jerk x 6
B: Power Clean (5 x 2, 85%)
C: Metcon (Time)
21-15-9 of
Thrusters 115/75
Box jumps 24/20
D: Handstand Push-ups (Clusters 5.5.5 x 3 strict)
Pick a number you can complete all clusters with
Rest 20s / rest 3 min
Accessory Work
A: Metcon (Weight)
3 sets of
5 weighted ring pullups
Rest 1 min
5/leg Russian step up w/1 arm OH KB hold
Rest 2 min