Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
3 Rounds for completion:
1-Arm KB overhead press x 5ea
1-Arm KB bent over row x 5ea
10 Shoulder taps (from plank)
B: Overhead Press (4.4.4 x 3 @ 70-80%)
Overhead Press (Clusters)
4.4.4 x 3 @ 70-80%
(Add 5-10lbs from previous)
Rest :20 bt clusters
Rest 3 mins between sets
C: Metcon (Time)
4 Rounds for time:
Run 200m
8 Hang Power Clean #135/#95
12 HSPU
Competition WOD
A: Metcon (Time)
2015 Games variation
30m tire flip – men
30 tire jump in/out
30m tire flip – ladies
30 tire jump in/out
9 legless rope 15′ men
9 legless rope 12′ ladies
100 hang to OH 95# men/ladies
then return going backwards