Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 1 Push Jerk + 1 Split Jerk (10min EMOM)
*Focus = bar path efficiency
*Score = weight
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
5 Hang Power Cleans 135/95
5 Box Jump overs 24/20
6 Hang Power Cleans
6 Box Jump Overs
Etc.
*Adding 1 rep to each movement per round.
MyZone: Yellow
Score = Rounds and reps
Accessory Work
A: Metcon (No Measure)
3-4 sets of
90s HS walk practice
15 hip ext
8/side DB ext rot