Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation/Plyometrics
3 sets
3 Depth Jump
10 windmills w/ KB (5each side)
MODs:
Box jump w/ step down
*Depth Jump:
https://www.youtube.com/watch?v=AzPJZHOmGEg
*Windmill:
https://www.youtube.com/watch?v=ITSmgn_BQgY
B: Box Squat (4×5 )
*1 sec pause on box
*start at 50-60% and build each set
C: Metcon (5 Rounds for time)
5 Rounds each for time:
20/15 Cals on Bike
5 Power Snatch 75/55
5 Bar Facing Burpees
Rest 3 min bt
Rx+
Snatch – 95/65
Assault Bike 20/15 Cals
*Perform round every 4 minutes
Accessory Work
A: Metcon (No Measure)
3-4 sets
90s HS walk play
60s Bar hang – hold hollow
30s Hollow rocks