Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min Alt EMOM
Odd: 6 Muscle ups
Even: 12 Goblet Cossack Squats (6ea.) 35/26
B: Metcon (6 Rounds for reps)
6 Rounds each for Max Reps (Alternating Rounds)
R1:
3 Rope Climbs 12′
Max Thrusters 75/55
Score = Max Thrusters
R2:
15 Russian KB Swings 53/35
Max Cals on Bike
Score= Max Reps/cals
1 minute of work, 3 minutes of rest.
MyZone – RED
Rx+
R1:
Rope Climbs 15′
Max Thrusters 95/65
R2:
KB’s 70/53
Assault Bike
Accessory Work
A: Metcon (Weight)
3-4 sets
DB bench x 8
1 arm DB row x 8
Tall box jump x 4
Extra work
A: Metcon (Time)
60 DUs – UB
30 strict press – 115/75
60 DUs
30 push press – 145/105
60 DUs
30 push jerk – 185/135
Morning session
am: Metcon (AMRAP – Rounds)
For 30 min
On a treadmill
3 min @ 80%
1 lap HS walk around gym (40m)