Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
Dynamic Effort/Speed:
Plyo Push up 4×3
*Mod: from knees or
on bench.
B: Push Press (Push Press (Clusters) 5.5.5 x 3 @ 65-75% (Add 5-10)
Rest :20 bt clusters
Rest 3 mins between sets
C: Metcon (AMRAP – Rounds and Reps)
12min AMRAP
Run 200m
12 Thrusters 95/65
Thruster weight should be unbroken every set
Competition WOD
A: Metcon (Time)
Team WOD
In pairs if M/F
25 Hang power cleans 155/105
30 Front squats
35 Synchro C2B
30 Synchro HSPU
25 cal AB
1 bar each for clean/squats
Can not move on until both are done
Next pair starts when pair ahead is done with the movement
For time
B : Back Squat (8.8.8 x 3 @ 50-55%)
C: Metcon (Time)
1.5 mile team run
Time is last runner