Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: 3 Rounds for completion (3 Rounds)

1 arm KB Push Press x 5ea

10 hollow rocks

B: Shoulder Press (4×3)

*start around 65-70% Range

*May increase load each set.

C: Prison Rules (AMRAP – Reps)

:15 x 3 Reps x 16 Intervals

1:00 Rest

Power Snatch

Power Clean and Jerk



Rx+ 115/75-85

*Every rep not completed = 5 Burpees at end of WOD.
*Clock runs for 4 minutes.

complete three power snatches

every :15sec

1min rest starting at 4min mark

Then do same for power

Clean and Jerk and then thruster

Competition WOD

A: Metcon (No Measure)

Team WOD


Categories: WOD

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