Tues

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Plyo/Activation/Warm-up

3 Rounds:

5 MB Power Drops

10 Banded Hollow hold pull downs
MB Power Drops: https://www.youtube.com/watch?v=ZqDzmQY7bis

Hollow Hold banded pull downs: https://www.youtube.com/watch?v=FVjtOSA-dz8

B: Bench Press (4×5)

*Build each set

C: Metcon (Time)

For Time

10 down to 1

Toes to bar

Snatch 95/65

HSPU

Rope Climb 12′

Rx+

Snatch 135/95

HSPU Strict

Rope Climb 15′

Extra work

A: Clean / Jerk complex (10 sets – build)

Every 2 min for 20 min

1 power clean

1 front squat

1 hang clean

1 power jerk

1 split jerk

Start at 50% max and build over sets by 5%+-

Categories: WOD

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