Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (Front Squat 5×3 @90%+- )
B: Metcon (Time)
For Time:
50 Power Cleans (135/95)
100 Wall Balls 20/14
50 Cal Row
Rx+
PCL 155/105
WB 25/20
Competition WOD
A: Snatch Balance (3 x 3 @ 40-50%)
B: Sots press (3 x 3 – moderate)
https://www.youtube.com/watch?v=nw9k086aXLk
C: Snatch clusters (Start at 70% and build, 4 sets)
1 lift each 10s ; rest 2 b/t
1.1.1
D: Metcon (AMRAP – Rounds)
EMOM 20
Odd – 20 wallball UB – 25/16
Even – 10 C2B pull up UB
Accessory Work
A: Metcon (No Measure)
3-4 sets of
1 arm DB push press x 8 – heavy
1 arm DB row x 8
BB glute bridge x 8
From floor or bench