Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: High Hang snatch + Hang Snatch (5min EMOM)
Snatch Complex
5min EMOM
High Hang snatch + Hang snatch
*Hold bottom position for (2sec)
*Focus is on good bar path and speed
*May build each set if form allows
B: Metcon (AMRAP – Rounds and Reps)
In Teams of 2
20min AMRAP
6 Pullup
9 Wall Balls (20/14)
27 Double unders
Rx+
C2B (unbroken)
WB (25/16)
*P1 will perform
30cals on bike or 20 cals on the rower
while P2
will complete as many rounds/reps
as possible of the AMRAP. Athletes will
then switch and P2 will pick up wherever
P1 left off in the AMRAP.
Competition WOD
A: 5k Row (Time)
Max Effort 5k Row
B: Metcon (AMRAP – Rounds)
Perform GPP