Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation
3 Rounds:
3 Press + 3 Push Press + 3 Push Jerk (BB, add weight each round)
5 DL (Slightly heavier than working weight in wod)
8 Alternating Box step ups (R2: Jump up R3: rebound)
B: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Accessory Work
A: Metcon (AMRAP – Rounds)
3-4 sets of
IYTs x 8
Hip extension x 12 – weighted
Strict straight leg raise (hip high) x 8-12
Jefferson curl x 8 -slow