Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Snatch Complex:

10 min EMOM

Power Snatch + Hang snatch + OHS

*Begin at 50% of power snatch

*May build over sets

* Rx+ – start at 60% and build to a max

B: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

200m Run

20m DB Lunge 50’s/35’s (One in Rack position one OH)

10 Box Jump 24/20

20 Wall Ball 20/14


DB 70’s/50’s

WB 25/20
*Switch DB positioning @10m

Morning session

am: Metcon (AMRAP – Rounds)

Working for 40min at an aerobic pace

This means you can continue to work for 2-3 hours more….keep that in mind

Focus on breathing and keeping HR in the 80% range

400m run

10 strict C2B / pull up

20 alt step ups 20″

30 Russian swings 35/26

Accessory Work

A: Metcon (Weight)

3 sets of

8 x 1/2 kneeling KB press – heavy

8 x 1 arm DB row @ 2121 – heavy

60s weighted plank -boxes/belt

Categories: WOD

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