Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Clean Complex
10min EMOM (Alt.)
Even: L-Sit :20sec (Accumulate)
Odd: Power Clean + Hang Clean
(Build each set)
B: Metcon (5 Rounds for reps)
25min EMOM (Alternating)
50 DU’s
15 Sit ups (Weighted)
15 1-Arm Alt. DB Snatch 50/35
20 Push-ups
Rest
Rx+
60 DU’s
15 GHD situps
DB Snatch 70/50
MyZone: Yellow/Red (low)
Rest: Blue
Score = Reps per round (5 Rounds)
Accessory Work
A: Metcon (No Measure)
3-4 sets of
1 leg KB RDL x 6 @ 2020
1 arm DB push press x 6 @ 21X1
Pendlay row x 6 @ 2020
Morning session
am: Metcon (Time)
1000-900-800….100m row
15 TTB after each row set – goal is UB each set