Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets at a moderate pace
50 DUs
8 box jumps
12 wallball 20/14
B: Power Clean (Build to a heavy in 15 min)
C: Power Clean (EMOM 8 x 2 reps @ 75-80% )
D: Metcon (Time)
5 rounds for time of
5 HSPU
15 TTB
Rx+ – strict HSPU
All TTB UB
Competition WOD
A: Snatch BB warm up (1 Xs)
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Snatch (Build to 80% in 15 min)
C: Snatch (Every 90s for 15 min @ 80%+)
D: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
E: Front Squat (3 x 6, add 5-10#)
Accessory Work
A: Metcon (Time)
10 sets of
5 strict HSPU
3 MU