Announcements
Bring A Friend!
May 4th
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30
May 5th
Downward Dog Yoga – 9:15
Have your friends use this link to sign up!
https://bit.ly/2t2h9Ok
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 10
Pause Snatch + OHS
*Pause 2 sec below knee
*Keep loads light/mod
*Focus on positioning
*Build if form allows
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
2 Wall Balls 20/14
2 Toes to Bar
+2 reps to each movement every round
C: Metcon (Time)
Finisher:
100 Pushups
200 Air Squats
Rx+ w/ vest
*Focus on hitting points of performance for each movement.
*Full depth in squat & stand all the way up.
*Chest touches and arms lock out.
Extra work
A: Metcon (Weight)
Every 30s until fail
1 power clean + power jerk
Add 10# each set
Start at 95/65
After fail, rest 5 min and repeat