Beaverton Strength and Conditioning – CrossFit
Main WOD
Warm-up
A: Warm-up (No Measure)
Activation:
3 Rounds
15Sec Banded Anti-rotation (Each side)
*Hold fists straight out in front of chest
8 Plate lateral raises 2.5/5
10 Banded pull downs across traps
B: Overhead Press (5-3-3-2-1-1 )
*Build to a heavy 1RM for the
day.
20mins
Overhead Press
5-3-3-2-1-1
*75%/80%/85%/90%/max/max
C: Metcon (3 Rounds for time)
3 Rounds each for time:
20 Cals Woodway Sprint
6 Power Clean & Jerk (135/95)
20m Double KB carry down and back (70/53)
3min rest
*TNG
(1min stagger starts)
Competition WOD
A: Metcon (Time)
Morning session if possible
50-40-30-20-10
TTB
Wall ball 25/16
Cap – 15 min
B: Snatch (6 x 1 @ 85%+ – build)
C: Snatch Grip Deadlift (3 x 3 @ 100-120% w/holds)
Hold high hang 2s
Hold above knee 2s
Hold below knee 2s
D: Metcon (AMRAP – Rounds)
EMOM 20 of
Odd- 12 HSPU
Even – 30 DUs + 3/2 MU
Accessory Work
A: Metcon (No Measure)
3 sets of
12 banded BSS
12 strict TTB
100m OH KB carry/arm heavy