Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
6min EMOM
1 Power Clean + Front Squat + Split Jerk
*Build each set
*Emphasis on movement quality, not load.
B: Metcon (Time)
3 Rounds for time:
800m Run
20 Back Squat 185/125
Extra work
A: Snatch 21s (Add 5#)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form
B: Metcon (No Measure)
3-4 sets
8/side x 1 arm DB bench- non working arm extended
8/side x 1 arm DB row @ 2121
60s weighted plank