Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Clean Complex:
6min EMOM @ 50-60% of 1RM Clean
Power Clean
Hang Clean (Knee)
Push Jerk
Split Jerk
*Efficiency at each movement.
B: Deficit RDL (4×5)
Perform RDL from plates.
Build each set
C: Metcon (Time)
With a partner perform the following:
For Time:
30 Devil’s Press Buy in (35’s/25’s)
Then…
6 Rounds
10 Alt. D-Ball over Bar 100/70
200m Run (Both partners)
30 Devil’s Press Cash out
Rx+
Devil’s Press (45’s/35’s)
150/100 D-Ball
*Time Cap determined by coach
*Devil’s press reps may be split any way, just accumulate
30 reps.
*https://www.youtube.com/watch?v=zOYXFFXAx24
Accessory Work
A: Metcon (No Measure)
On a bike or rower
20s @ 90%+
40s recovery row/bike
20-30 min