Beaverton Strength and Conditioning – CrossFit
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
Thruster
95/65
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
TBA