Tues

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (3 Rounds for reps)

1000m row

50 DUs

40 wallball 20/14

30 TTB

20 box jumps 24/20

10 D ball over – 100/70

Rx+ – 25/20 wallball

30/24 box jump

150/100 D ball

Round 1 – 6 min max rep

Round 2 – 8 min max rep

Round 3 – finish for time

Rest 3 min b/t rounds
Round 1 go as far as possible in 6 min, rest 4 min

Round 2 start from beginning for 8 min, rest 4 min, complete from start for time

B: Deadlift (Build to a 5 rep in 15 min)

W: Metcon (No Measure)

Warm up

3 sets of

1 arm KB press x 5

1 arm DB snatch x 5 – 50/35

Competition WOD

A: Metcon (Time)

Regional Event 1 team

MF – 500m run

24 strict HSPU

24 DB snatches

Once 1st pair finish run, pair 2 starts…can’t move forward until both ahead are done

B: Front Squat (3 x 5 , add 5-10#)

C: Chest-To-Bar Pull-ups (Clusters X.X.X x 3- rest 20s b/t)