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February 10 – Registration open
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Beaverton Strength and Conditioning – CrossFit
Main WOD
Skill Work
A: Metcon (No Measure)
10min Skills Practice
Double Unders
Spend 1-2mins @ each step
1. Single unders
2. Power Jumps
3. single/single/Power
4. single/single/Double under
5. Double unders
*Focus on body position and quality reps
B: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
*15min CAP (Not 40)
C: Weighted Pull-ups (3×3)
Competition WOD
A: Metcon (No Measure)
Warm up
3 sets of
20 DUs
6/side DB thruster – 35/20
30s/side calf stretch
B: Metcon (Time)
Open WOD 17.5
Using DBs 50/35#
10 rounds for time of
9 thrusters
35 DUs
C: Power Snatch (Clusters 1.1.1 x 4)
Start at 70% max PS
Rest 15s b/t clusters
Rest 3 min b/t sets
Accessory Work
A: Metcon (Weight)
20 Hip extentions -weighted
5 weighted pull ups
5 weighted dips
4 sets