Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min EMOM
Minutes 0:00 – 4:00
2 Hang Power Cleans + 1 Push Jerk
Minutes 5:00 – 9:00
1 Hang Power Clean + 1 Split Jerk
*Build over sets
*Focus on bar efficiency
B: Metcon (AMRAP – Rounds and Reps)
12min AMRAP
200m Run
5 Press 115/75
5 Push Press
5 Push Jerk
Rx+
135/95
MyZone:
Yellow (Mid/high)
Extra work
A: Metcon (Calories)
5 sets of
30s bike – 85%
30s rest
Then rest 3 min
5 sets of
30s row – 85%
30s rest
Rest 3 min, then
Repeat both
B: Metcon (Weight)
5 sets of
Weighted pull up x 3
Strict pull up x 5
Kip pull up x 7
Unbroken sets
Rest as needed