Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (75%x5x5)
B: Metcon (4 Rounds for calories)
4 Rounds
:90sec of work
Perform every 4 minutes
15 WB unbroken 20/14
10 Toes to bar
Max Cal Row in remaining time
Rx+
WB 30/20
Score = Max Cals each round
C: Metcon (Calories)
Finisher
4 Rounds
:20 on :60 off
Max Cal Bike
Rx+ Assault Bike
If time allows, otherwise perform as acc.
Accessory Work
A: Clean and Jerk 21s (Add 5#)
Start at 40% and add 5# each set – focus on speed and form
Extra work
A: Back Squat (Build to a heavy 3 rep in 15 min)
B: Snatch (Reps as follows)
Every 30s until fail
Snatch x 1 rep
Add 5# each set
Rest 5 min , then re start
Starting weight – 135/95