Beaverton Strength and Conditioning – CrossFit
Skill Work
Main WOD
A: Skills Practice: Double Unders (15-20 reps at each.)
1) Single unders
2) Power Jump
3) Single/single/power
4) single/single/double
5) double unders
B: Metcon (AMRAP – Rounds)
20min AMRAP
Barbell Complex
DL/Clean/FS/Jerk
#185/125
*Full Clean!
*Must be unbroken to
complete round.
*Goal range is 20-25
Rounds.
*if you get 30+ rounds,
go heavier next time.
Competition WOD
A: Metcon (No Measure)
3 sets of
8 x 1 arm KB press
16 alt lunges w/ KB
4 x tall box jumps / step down
B: Metcon (3 Rounds for time)
3 sets each for times of
8 hang power cleans 185/125
10m front rack lunge
8 burpee over bar
10m front rack lunge
8 strict HSPU
Rest 5 min
C: Muscle-ups (Emom 6 x 5/3 UB )
D: Back Squat (3 x 6 @ 80%)
Accessory Work
A: Metcon (Weight)
Weighted back ext x 10
1 arm DB bench press x 10
1 arm DB row x 10
3 sets