Beaverton Strength and Conditioning – CrossFit

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A: August Monthly Challenge (Time)

Max dead bar hang

Skill Work

A: Skills Practice: Toe to Bar (3 sets of each)

1) Kip Swing

2) Kip Swing + Shldr behind bar

3) Knee to waist

4) Knee to Chest

5) Knee to Elbow

6) Toe to Bar
*Goal is efficiency/perfect

movement at each step

Main WOD

B: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

Air Dyne: 30 Cals

Toe to Bar: 15

Overhead Plate Lunge (45/35)

(Down and Back)

Muscle up: 5


(55/45) Plate

Assault Bike

T2B Unbroken

Muscle up Unbroken

Competition WOD

A: Metcon (Time)

30 cal bike

15 TTB – UB

5 rounds for time

Rest before TTB to go UB

B: Metcon (Time)

30 cal row

7/4 MU – UB

5 rounds for time

Rest before MU to go UB

Categories: WOD

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