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February 10 – Registration open
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Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Front Squat (5×5)

*Build each set

*work up to a heavy set of 5

for the day.

Comp class use 70% across all sets

B: Metcon (2 Rounds for reps)

20min EMOM

First 10min alternating

15/12 Cals on Bike

12 alt. DB snatch**

Second 10min alternating

15/12 Cals on Rower

10 HSPU

**Athlete chooses challenging weight
Scoring:

First 10 = Round 1

Second 10 = Round 2

Competition WOD

Morning session

am: Metcon (Time)

50 cal bike

.5 mile run

5 rounds at 80% effort

Breathing moderately hard but working steady

A: Metcon (Time)

21-15-9 of

Thrusters

Pull ups

Thruster weight as follows

Men – 105/125/145

Ladies – 75/95/115

Pull up weight as follows

Men – 18/26/35

Ladies – 10/15/20

B: Good Mornings (3 x 5 – moderate)

Accessory Work

A: Metcon (No Measure)

4 sets of

15 face pulls banded (hold 1s)

10m/side 1 arm OH lunge 53/35

12-15 strict TTB

Categories: WOD

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