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Announcements

3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Overhead Press (5×6 @60-65% )

*Build each set

Skill Work

B: Metcon (No Measure)

5min Toe to Bar Progressions:

1. Kip Swing

2. Kip Swing + head/shoulders

back behind bar. (use lats)

3. Knee to waist

4. Knee to chest

5. Knee to elbow

6. Toe to Bar

C: Metcon (Time)

For Time:

Buy in:

30 DB Rack Lunge (Step back)

50’s/35’s

400m Run

15/12 Cal Bike

400m Run

15/12 Cal Row

400m Run

Buy Out:

30 Toe to Bar

Competition WOD

D: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
After 5-7 min rest from GPP part C – presses if you feel up to it

E : Metcon (AMRAP – Rounds)

EMOM 20

Odd – 5 / 3 MU

Even – 8-12 HSPU

Accessory Work

A: Metcon (Weight)

3 sets of

5 weighted ring pull ups

5 weighted ring push ups – from box

10 strict TTB

Categories: WOD

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