Beaverton Strength and Conditioning – CrossFit
A: Metcon (Weight)
Muscle Clean + Front Squat + Push Jerk
5 (1+1+1)
*Keep loads moderate
B: Metcon (Weight)
Clean w/ no contact + Split Jerk
4 (1+1)
*Keep Loads moderate
*Speed under bar
*Hold split
C: Clean and Jerk (3 sets @75%)
Acc: Metcon (Weight)
Acc.
3-4 sets
8 DB Row
8 DB Press (Standing)
8 BB Goodmornings @31×1