Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
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Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Warm-up (No Measure)
3 Rounds for activation:
5 Power Clean w/ BB
10 Kip Swings
5 Box jump w/ step down
B: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Competition WOD
C: Split Jerk (3 x 5 @ 60-65%)
D: Overhead Squat (3 x 5 @ 70%)
Accessory Work
A: Metcon (No Measure)
4 sets of
10-12 strict pull ups
10 x 1 arm KB press – bottom up
10 x alt lunge w/KB heavy (5/5)