Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Box Squat (3×8 @ 60% ish)
Focus on tall chest , weight in mid foot . and driving up from pause out of mid/heel
B: Push Press (3×5 @31×1 tempo)
As heavy as possible with strict tempo
C: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
20 Air Squats
5 Muscle ups
10 HSPU
5 Rope Climb
200m Run
Rx+ – Goblet squats 35/26
MU – UB – 5/3
HSPU – striict
Rope climbs – legless
MODs:
Pike HSPU box/bench
Rope Reaches
Competition WOD
D: Metcon (Calories)
On a rower
Every 3 min for 30 min
30s max cal
Rest 2:30
Goal – consistent cals across sets
Morning session
am: Metcon (Time)
For time
50 wallball
40 TTB
30 box jumps 24/20
20 cal row
10 C/J 165/115