Beaverton Strength and Conditioning – CrossFit

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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

Categories: WOD

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