Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
6min EMOM
Power Snatch + Snatch Balance + Snatch
*Hang onto bar each round.
*Good set up position.
*Keep load light and move fast.
B: Metcon (6 Rounds for time)
Perform 6 Rounds (3 of each) each for time.
Alternating each Round:
Part A
Bike 20 Cals
12 Double KB Russian Swing (53/35)
Part B
100m Sprint (.07 on tread)
15 OHS 95/65
*Perform a round every 4minutes.
Ex.
at 0:00 perform part A
Then
at 4:00 perform part B
Then
at 8:00 perform part A
etc.
Extra work
C: Front Squat (5 x 5 @ 65%)
D: Metcon (AMRAP – Rounds)
EMOM 12
30 DUs UB
5 HSPU UB – stay as strict as possible