Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Overhead Press (OHP 5×3 @85-90%+-)
B: Metcon (Time)
For Time:
10 Shoulder to overhead 135/95
15 Cal Row
8 Shoulder to overhead 155/105
15 Cal Row
6 Shoulder to overhead 185/125
15 Cal Row
4 Shoulder to overhead 205/135
15 Cal Row
*Athlete must change thier own weights
and use same bar.
*Bar starts on floor
Competition WOD
A: Snatch BB warm up (1 Xs)
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Hang Power Snatch (Build to heavy in 12 min)
C: Hang Power Snatch (Clusters 3.3.3 x 3)
Rest 15s
Rest 3 min
Start at 75% of todays
D: Metcon (5 Rounds for time)
5 sets each for times of
20/15 cal AD
5 burpee box jumps
3 bar MU
Rest 3 min b/t
Accessory Work
A: Metcon (No Measure)
3 sets of
1/2 kneeling 1 arm DB press x 12
Renegade row x 12 / arm
12 GHD sit ups
12 hip ext – weighted