Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min EMOM
Power Clean + Hang Clean + Split Jerk
*Start @50% of Power Clean and build
B: Metcon (5 Rounds for time)
5 Rounds each for time:
3 Muscle ups
10m BB Back Rack Lunge 95/65
Max Cals on Rower in remaining time
Rx+
MU Strict
BB 135/95
*Perform a round every 4 minutes
*1:30 of work
Morning session
am: Metcon (Time)
Working at 80% +-
10 rounds of
30 cal AB / 45 cal AD
6-8 UB strict HSPU
12-15 UB TTB
Extra work
A: Metcon (Weight)
Build to a heavy snatch in 15-20 min
Rest 3 min
EMOM 12
30 DUs
1 snatch @ 80% of today’s
B: Handstand Walk (As follows)
Complete 3 “laps” around gym
15 min cap