Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
2 Round w/ empty BB:
5 High Pulls
4 Muscle Snatch
3 OHS
2 Hang Power Snatch
1 Snatch
*set bar down/rest
B: Metcon (Weight)
10min EMOM
1 High Hang + 1 Hang Snatch
*Keep loads light
*Move with efficiency/speed
C: Snatch Grip High Pulls (6×1 )
*Start at mod/heavy and
build to 100-110% of 1RM
D: Power Snatch (Build )
15Mins to build up in weight.
Allow 60-90sec bet. each lift