Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Snatch (2-2-2-2-2 )
*Begin at 50-60%
*Build each set
(10-12mins)
TnG or quick singles
Good set up each rep
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
9 Burpee Box Jumps 24/20
12 Wall Balls 20/14
15 Pullups
2 Snatch 185/135
Rx+
Burpee Box jumps 30/24
WB 25/16
C2B
Snatch 205/145
Extra work
A: Metcon (No Measure)
500m row
12-15 TTB UB
Rest 2 min
4-5 sets
Focus is UB TTB while breathing mod/hard
Row at a 80-85% effort then right to TTB