Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Snatch Complex
10min EMOM
1-5: 1 Tall Snatch + 1 Snatch Balance
6-10: 1 Snatch
Tall snatch
https://www.youtube.com/watch?v=dCiugtIWFrU
*Keep loads moderate for 1st 5 sets
*Build each set
B: Metcon (Time)
3 Rounds for time:
5 Muscle-ups
10 Snatches 115/75
20 Box jumps 24″/20″
Rx+
Ring MU – UB
135/95
Accessory Work
A: Metcon (No Measure)
Strict pull up x 5 @ 20X1
Strict dip x 5 @ 20X1
Tall box jump x 3
Use strict tempo
3-4 sets
Extra work
B: Metcon (AMRAP – Reps)
C2B pull up clusters
X.X.X x 3
Use a rep scheme that is challenging but doable
Ex. – 5.5.5 x 3
Rest 15s between clusters
Rest 3 min between sets