Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Snatch Balance (4×3)


B: Metcon (Weight)

7min EMOM

Snatch + Hang Snatch (Above Knee)
*Start at 50% and build over sets.

C: Metcon (5 Rounds for calories)

5 Rounds each for time:

Perform a set every 4 minutes

1min of work, 3 minutes of rest

10 Power Snatch 75/55

6 D-Ball Squats 100/70 (Held in front carry position)

Max Cals on Bike in remaining time
*Athlete should be on bike no later than the :40sec mark. Modify

to acheive this.

Accessory Work

A: Metcon (No Measure)

3-4 sets

6/side reverse knee touches

12 hip extensions – weighted

12 Arnold press -DBs

Extra work

A: Snatch complex (Build to a heavy in 15 min)

1 power snatch

1 hang squat snatch

1 OH squat

Categories: WOD

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