Tuesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Clean Complex

12 minutes to build to a heavy

2 Hang Clean

Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Power Cleans 135/95

5 Front Squats

5 S2OH

10 Burpees

Rx+/comp

185/125

MyZone – yellow/red

Extra work

A: Overhead Squat (Reps as follows)

Clusters

3.3.3 x 3 @ 65-70%

Rest 20s

Rest 2-3 min

B: Chest-To-Bar Pull-ups (Clusters as follows)

Pick a rep scheme you can do but is challenging….

(8.8.8 x 4 )

Rest 15s

Rest 2-3 min

Categories: WOD

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