Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 12 the following complex:
Power Clean + Front Squat + Split Jerk
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
3 Clean 185/125
200m Run
4 Cleans
200m Run
5 Cleans
200m Run
etc.
*Adding 1 clean each round
Rx+
205/145
Tread (0.12)
Accessory Work
A: Metcon (Weight)
3-4 sets of
12 hip ext w/2s pause – weighted
6/side KB push press
6/side – 1 arm KB row – heavy
Extra work
A: Metcon (Time)
6 rounds of
500m row
25 TTB
25 wall ball – 25/16
Do this separate from main WOD