Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min Alt. EMOM
Odd: DL 3 reps @75-80%
Even: 10 HSPU
B: Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 1-Arm Alt. DB Snatch 50/35
10m/arm 1-Arm Walking OH Lunge 50/35
10 Toes to bar
Accessory Work
A: Metcon (No Measure)
4 sets of
BSS x 8/side @ 31X1 – barbell backrack
1 arm DB row @ 2121 x 8/side
TGU x 2/side – slow
Extra work
A: Back Squat (3 x 3 @ 85+%)
B: Metcon (AMRAP – Rounds)
EMOM 16
Odd – Power clean + 2 front squat + 1 split jerk
Even – 30 DUs + 3 MU ring